Cutting Weight, College, and ROTC

[w0cyru01]

John Berardi 7 habits of highly effective nutritional programs.

John Berardi - 7 Habits

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

[Coug4482]

Thanks, that helps a lot. It really puts things into perspective. As far as my working out goes - Monday, Tuesday, and Thursday I have PT. I usually go run a 2-4 miles along with some push-ups and sit-ups (time dependent). Getting in the gym is difficult sometimes. I will usually manage to get in a minimum of 3 days a week. I will usually go heavy with bench and squats (on different days of course), then I usually to reps of 10 on other workouts. I am usually in the wieght room for about 45min - 1h15min. Usually depending on how busy it is.
I am currently 275, 6' 2'', and 23 years old. I'm just under 22% (Army standards) body fat. I do not know what my BMR is or my percentage breakdown of protein, carbs, and fat is.

[Coug4482]

Thanks, that helps a lot. It really puts things into perspective. As far as my working out goes - Monday, Tuesday, and Thursday I have PT. I usually go run a 2-4 miles along with some push-ups and sit-ups (time dependent). Getting in the gym is difficult sometimes. I will usually manage to get in a minimum of 3 days a week. I will usually go heavy with bench and squats (on different days of course), then I usually to reps of 10 on other workouts. I am usually in the wieght room for about 45min - 1h15min. Usually depending on how busy it is.
I am currently 275, 6' 2'', and 23 years old. I'm just under 22% (Army standards) body fat. I do not know what my BMR is or my percentage breakdown of protein, carbs, and fat is.
I have never really been the one to break down my percentages of what I take in, it sounds interesting and would love to learn more about this, and exactly how to do it. Any info I get I use. Thanks

[Chameleon]

Originally Posted by Coug4482

I have never really been the one to break down my percentages of what I take in, it sounds interesting and would love to learn more about this, and exactly how to do it. Any info I get I use. Thanks

the easiest way to figure your percentages out is to use a program like FitDay - Free Weight Loss and Diet Journal (it's free to set up an account) and input everything you eat during the day, the program will then generate your percentages for you. a good starting point would be to try to get 40% protien, 40% carbs, and 20% fat