Get the proper tools to help you calculate your intakes . (Electronic scale, tablespoons & cups)
I had a hard time estimating proper portions and initialy i made the mistake to consume too much in one sitting.
It is important to break down the right portion of protein strategically during the day (eat more often but much smaller portions)
Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It’s like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: “There’s only so much you can put in to maximize performance; the rest is spillover.”
What’s your take on the matter ??
It’s easy to count calories, but it is important to eat nutrient rich food to maximize & cover all your macros ( fat, protein, carbs) & it’s even more crucial to exceed all your micros (vitamins, calcium, iron, etc)
I use natural supplements like maca powder,chlorophyll , raw cacao, chia seeds, hemp seeds, spirulina, flax seeds To exceed micro easier.
Feel free to comment & share on how you maximize your macro / micros =)
Welcoming Jack, the newest member of the household . He’s only a few weeks old and super strong !
3rd day in a row on a 1850 calories budget.
My goal is to drop my bodyfat level below 9% while continuing training at the same level of intensity & not affect recovery .
The greatest challenge is to split these calories & macros strategically during the day.
Last week, I had to learn the hard way & I made a lot of adjustments in my portions & macros segmentation.
Personally, I don’t have any previous experience in cutting bodyfat below 10% while training, but I did a lot of reading & asked a lot of questions In the past 2 weeks. I’d appreciate any feedback. So feel free to comment.
For now i’m trying a 40-50 grams of fat, 130-160 grams of protein & The rest are strategically eaten carbs ( approx 30-50 grams portions ) taken before & after cardio or / and gym sessions.
I use those macros as a base and i’ll make adjustments on a daily basis .
Protein might seem low but I don’t do bodybuilding. Everyday is different training from calisthenic, strenght & conditioning, plyometrics, cardio & endurance training.
I will always listen to my body & use common sens. My priority is to fuel my body for peak performance and recover fast above dropping BF%. It’s a long term project. I just need a small calories deficit every day to see the results in a few months.
For now i set a few rules. I try to limit fruits consumption before 7pm & at night I eat as snacks a lot of raw veggies ( or cooked with a little dijon for flavour)
I banished all pasta, rice & all bread except small portions of ezekiel bread.
I read about carbs cycling to avoid slowing down your metabolism (when you limit carbs on a daily basis) . How often do you peak your carbs consumption in a month & by how much you increase it ?
I use myfitnesspal app to keep track of everything.
Officially registered for the Marathon de Montreal On Sept. 28, 2014!
I’m excited since It’s going to be my first 42KM ! A year ago.. I would have never believe that I would ever be able to compete in anything like that . The experiences I had with @spartanracecanada gave me the confidence that I can achieve anything I want to. We can achieve anything with A little hard work & a lot of consistency ! #believeInYourself
Had a great weekend in Mont Ste-Marie on July 26 & 27th, 2014
I completed the Super with my brother on saturday (15km) & followed up the next day with the beast (25km) to earn my first spartan trifecta !
This was an incredible experience & would like to thanks everyone that made it possible . @mtl_calvo @efilast @jennfink @alexsin89 I really wanted to try the Ultra Beast in Vermont this year, but I decided to wait for next year . I look forward to the spartan season in 2015 .
Brothers in action at the beast weekend in Ottawa. I’m really proud of his performance @ the super !! Next year, It will be his turn to complete the trifecta with me =)
I certainly don’t miss summer of 2012 !
Spartan Sprint in ottawa completed ! Next stop Super & Beast at the end of the month =) Big shoutout & Thanks to @jennfink @mtl_calvo @efilast for the great weekend !
2 x Spartan Race Sprints .
Back to back sessions on May 25, 2014 . 17 KM Boom !