All your questions answered (your FREE hookup!)

by | Jul 2, 2014 | Nutrition, Uncategorized

Last week, I sent out an email to my clients asking them for their top nutrition questions. Sort of like a little game of “Stump D”!

After sorting through all the emails, they were:

  1. How many calories should I be eating per day?
  2. How much protein, carbs and fats should I be eating each day?
  3. How do you read nutritional labels to make sure you’re eating the right foods?
  4. What is the best, quick, high protein snack?
  5. How much sodium/salt should I be eating each day?
  6. I’m busting my butt and eating well, what can I do to lose more weight?

Q. How many calories should I be eating?

A. When laying out a meal plan and nutritional minimums, you want to eat for the person you want to be, not the person you are currently.
So, if you want to be smaller, eat for the smaller person you want to be. If you want to be bigger, eat for the bigger person you wan to be.
My suggestion for you would be to eat for a 225 pound man of 100% muscle. At 15 % bodyfat that person would weigh 258 pounds. That’s a pretty ripped/lean dude.
My initial outline would be:
225 grams protein (900 calories from protein)
120 grams carbs (480 calories from carbs)
75 grams fat (675 calories from fat)
Total 2,055 calories daily
225 grams of protein breaks down into 5-6 (35-40 grams) servings
120 grams of carbs should be divided 3 servings of 40 grams (morning, lunch, preworkout)
75 grams of fat should be divided into 3 servings of 25 grams (midmorning, midafternoon, dinner)
Carbs and Fats will only combine in your mid afternoon snack. Otherwise, carbs and fats will be keep apart with a protein included at each meal/snack.
40 grams of carbs is equivalent to apprx: 1 cup rice, or 1 potato, or large piece of fruit
Having a large serving of fats with protein and vegetables at dinner will help keep you full through the night. A steak or salmon with veggies and salad are a perfect pairing.

Q. Is there a safe sugar substitute?  I only have 1 cup of coffee in the morning with 1 teaspoon of sugar so I don’t think it is a big deal.  I prefer to stay away from substitutes.

A. If that’s all you use, stick with the real thing! It’s an active time during the day and you should burn it off extremely fast.

Splenda and Stevie are the two safest. Splenda is artificial, Stevia is natural.

Q. Not sure if this is a qualifying question, but here goes.  How does one read a label of various items for it’s “true” nutritional value?

Personally, I have a hard time defining them.  Go figure…go blondes!

Here’s a video I made a few years back that should give you plenty of clarity on this issue. Pay attention to the specific examples I use. These are the most common mistakes people make!

Q. This one is a statement and a question below:

 I use the white board picture you took as my phone back round for a  constant reminder of when and what time is best to eat certain things. Which has helped. I LOVE protein in any form, my favorite is obviously meat meat meat and more meat. I’m looking for more quick, on the go easy meals to eat because I’m constantly on the go, even in my office. I’ve become a big fan of hard boiled eggs, I’ll grab a nutrigrain bar, I’m always eating fruit but mainly in the morning or watermelon after a run, I always have Greek yogurt on hand, or a peanut butter and jelly sandwich… I also try to make an all fruit juice smoothie in the morning. .. but I’d like to start switching it up and having a protein shake in the morning.
Question is, does it hurt to have the protein shake in the morning as opposed to after the workout and question 2 is…. what can I eat quickly after my workout, mainly in the evening after I leave you? I’m desperate for food, but it’s too long of a wait for me to eat by the time the workout finishes to the time I can get home and get something in me… and its pushing 8 p.m. I generally don’t like to eat after 7, that’s always been my rule.
Any tips would be much appreciated!
A. Don’t set a limit as far as what time to eat. Your body and muscles need fuel all day long. The best and easiest choice for all the questions you had above is a protein shake. At 25-45 cents per serving, there isn’t a healthier, quicker or cheaper option.

Q. What kind of guidelines should I follow as far as salt?  I am trying to keep food as simple as possible but sometimes I have a craving for salty food.

A. You shouldn’t restrict salt from your diet, especially during hot summer workouts. Sodium is essential for proper muscle contractions, to avoid cramping and it also helps boost the “pump” during your workouts. If your body is craving it, you’re likely depriving yourself from it. Just be sure to drink plenty of water throughout the day. The kidneys work to ensure your body maintains a proper mineral and hydration balance.

Q. Ok I’m getting irritated. I haven’t lost any weight even though I’m busting my butt.

I’m not eating junk. I try to eat as often as I am supposed to but it’s hard when I’m not hungry :/ what can I do to move the actual weight loss process along? I feel smaller but my weight isn’t going down. It is depressing.muscle vs fat one pound weight loss

A. Take away everything you said except the “not losing weight” and evaluate your statement. If you’re training hard, eating well and feeling smaller, what do you think is going on? I’m generally dieting this time of year getting ready for my fall bodybuilding season. I generally diet for 16-24 weeks. During the first 10-12 weeks I usually do not lose anything and typically even gain a few pounds. That’s with me eating only rice, chicken, salads and broccoli for 6 meals a day, everyday! During the final 3 months I’ll lose anywhere from 33-50 pounds. Eventually, your body won’t continue building muscle but, all that new muscle will continue to burn fat ALL DAY LONG!

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As always, if you have any additional questions please send them my way. Derek Kuryliw New Port Richey personal trainer bootcamps fitness boot camp

I love to help.

Remember…your success is my success. Makes sense right?

Committed to your fitness success,

Derek Kuryliw, Certified Sports Nutritionist & Personal Trainer Slim Fit Diet & Fitness, CEO/Founder …for questions or comments [email protected] or 727.851.SLIM

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