Calorie Counts – Your Queries Answered


Hello my little Fondues!

So a fair few of you have downloaded my iBook (Apple) / Google Book (Android) Eat Clean Get Lean , and many of you have queries and conundrums in common re calories.

I’m going to talk about that now, but before I begin, if anyone else is thinking of purchasing Eat Clean Get Lean, please learn from others’ mistakes…

1. IF YOU PURCHASE EAT CLEAN GET LEAN HERE ON FF, AN EMAIL WILL BE SENT TO YOU WITH A DOWNLOAD LINK IN IT, CHECK YOUR JUNK IF YOU’RE WAITING LONGER THAN A FEW MINUTES!

2. IF YOU’VE STARTED THE DOWNLOAD AND ALL OF SUDDEN IT’S STOPPED OR IS NOWHERE TO BE FOUND, YOU HAVE EXITED THE DOWNLOAD BEFORE IT HAS COMPLETED. DO NOT EXIT THE DOWNLOAD BEFORE IT HAS COMPLETED!

3. IF YOU HAVE ANY ISSUES WHATSOEVER, EMAIL support@hungrydogapps.co.uk AND THEY WILL HELP YOU OUT, ALMOST IMMEDIATELY.

Right, now the technical stuff is over, let’s talk about calories…

  • Some of you feel that your calories are too high. If you have calculated your BMR+TDEE, then deducted 10% for a loss (e.g. 2000kcal-200kcal=1800kcal), this is your accurate STARTING POINT.
  • As I say in the plan, give it 2 weeks, and your weight / body fat / measurements should have decreased, meaning you must STAY AT THIS COUNT, no matter how small the loss.
  • If after 2 weeks (ANY 2 week check in) your weight / body fat / measurements have NOT decreased, you need to deduct a further 10% (for example 1800kcal-180kcal=1620kcal).
  • Only deduct a further 10% if you have not decreased since your last 2 week check in. If you have, YOU MUST STAY PUT.
  • It’s important to take this slowly and progressively because after several weeks / months in a deficit, YOU WILL PLATEU. When this happens, you NEED ROOM TO PLAY WITH YOUR CALORIES. So you have to start as HIGH as you possibly can.
  • For those of you who are still unsure of your start point number, 1800kcal is a generic start point I put my FEMALE fat loss clients on, so give this a go.

 

 


JANUARY 1st


‘There’s no point making a New Years resolution to get in shape, you won’t stick to it. This is a lifestyle change.’

Bitch please.

Fresh starts are the reason I get in shape time and time again.

Every Christmas I take a break. Every time I go abroad I take a break. By every January I’ve gained weight and by every return-flight-home I’m at least half a stone heavier.

The plane lands, the 1st is upon me, and I am refreshed, replenished, well rested, well fed, and ready to hit the ground running.

And I do. I run, and I don’t stop until I have reached my goal.

Like EVERY change in your life, it all starts with a mental choice.

As soon as you DECIDE you want to change, you’re ready to start.

No, this doesn’t mean you’re going to float through your new challenge like a seagull through a cloud on a beautiful summer’s day. There will be days when you wonder what the hell you’re even doing, and you’ll remember how much easier life was when you were complacent and your routine was effortlessly in motion.

But remember your decision, feel PROUD of your recent efforts and KEEP GOING.

If getting fit, healthy, and or in shape in your goal this year, congratulations. You are NOT a cliche, you are smart.

Here’s what you need to do:

1. CLEAN UP YOUR DIET AND PORTION SIZES

2. FIND ANY FORM OF EXERCISE YOU ENJOY AND START DOING IT 4-6 DAYS A WEEK

3. REMEMBER YOUR GOAL AND STAY CONSISTENT

I’ve said it before and I’ll say it again:

MY 15 MINUTE FAT LOSS APP (ALSO AVAILABLE ON ADROID) WILL TEACH YOU HOW TO TRAIN AT HOME.

MY WEIGHTS 4 WOMEN APP (ALSO AVAILABLE ON ANDROID) WILL TEACH YOU HOW TO TRAIN AT THE GYM.

MY EAT CLEAN GET LEAN iBOOK (ALSO AVAILABLE ON GOOGLE BOOKS) WILL TEACH YOU WHAT TO EAT, WHEN, CALORIES, MACROS AND RECIPES. YOU PICK WHAT YOU WANT TO DO, AND FOLLOW THAT METHOD.

And you don’t need to pick me, it’s no secret that people love The Body Coach’s recipes. People find classes at the gym monumental to their ‘lifestyle change’. A lot credit getting a PT to getting in shape. There are SO MANY options out there.

Thank you all so much for your continued interest and support.

Here’s to a happy, healthy 2017.

The January Plan


fullsizerender-8

Those of you who follow me on social media will have seen this photo already, but here is my Christmas bod!

As many of you know, I do not monitor my food intake over Christmas (or when I go abroad). This means I gain weight in the form of body fat.

No, just because someone trains like an athlete and has a lot of muscle mass, does NOT mean they are immune to weight gain or a high body fat %.

As I say in my iBook video intro, diet is THE MOST IMPORTANT FACTOR. PERIOD.

If your diet isn’t on point, neither is your body – that sentence doesn’t apply to the genetically gifted, so if you can eat whatever and still be shredded, I hate you, but well done.

So here I am, 137lbs and very curvy indeed. I’m also happy, relaxed and finally willing to give 100% again…it’s been a long time since I could say that.

The next week for me will look like this:

15 minutes fasted cardio (15 minute fat loss app OR HIIT sprints) X 6 days week

1 weight lifting session X 6 days week

Eat clean – within my calorie count and macro split (50%P 30%C 20%F)

And I don’t intend of having a cheat meal in week 1.

Do it with me. Download my training apps and clean eating iBook and use the fresh start of the new year to motivate you.

If you want to change your body, you can. You simply need knowledge and consistency.


The Truth About Chocolate


I recently posted a photo on Instagram of some high protein chocolate I’d been sent.

Shock horror, it wasn’t long before an evangelical nutritionist, who didn’t appear to know the first thing about what I do, began berating me for promoting such an ‘unhealthy’ food group to my followers…

Just because it’s high protein doesn’t mean it’s healthy! 

You’re not a dietician, you shouldn’t be telling people it’s ok to eat chocolate!

Etc etc, blah blah blah.

Now, first things first, let’s clear up some of this kid’s claims. Yes, just because something is high protein, or low fat, or gluten free, it does NOT mean it’s healthy, obviously. If I buy a meat feast pizza and sprinkle whey protein powder all over it, is it healthy? No. Cheers mate, we all get it.

Second, am I dietician? No. I am a Gym Instructor (L2) and a Personal Trainer (L3) and I have qualifications in nutrition. This means I AM qualified to tell people what they should and shouldn’t eat, but with restrictions. So for example, I would get in trouble if I wrote a diabetic or a celiac a diet plan.

Next; I am of the staunch opinion that there is no such thing as an ‘unhealthy’ food group. Health encompasses both physical and mental well being, so while eating salmon, broccoli, nuts and oats is going to give you a healthy bod, after a few months you’re probably going to feel a bit miserable. Is it unhealthy to eat chocolate? No. It’s unhealthy to gorge on any sugary foods, fatty foods, AND EVEN healthy foods. Yes, if you eat nothing but brown rice and bananas for every meal, you will gain weight and become malnourished. My point? ANYTHING can be considered healthy, so long as it’s in moderation.

Understand that I now know a hell of a lot, but even I am still learning. So you can imagine my joy when a girl named Danny commented under my photo “I ate a small amount of chocolate all the way through all my preps.”

I asked her to write something for us, and that she did…

Hi my name is Danny and I’m a chocoholic. Oh and a bodybuilder…

Now, before all of you die hard ‘bro food’ and ‘clean eating’ advocates choke on your chicken and broccoli let me put this into context; like many of you out there reading this, I love chocolate. I love chocolate so much it is actually my job and my passion. I write this piece sat at my desk, a green tea in one hand and a bar of 100% chocolate in the other (because balance, right?). I am sat in one of my stores, one of my stores that is filled to the brim with luxury chocolate. By day, I am the Retail Director for Artisan du Chocolat, but by early morning (5.30am most days) and late at night, I am a bodybuilder.

I have consumed chocolate all the way through my bodybuilding and fitness journey. In fact, I began my fitness journey at around the same time as I began in my role at Artisan.

No food is ‘bad food’. And, from a slightly biased opinion maybe, chocolate is far from bad. Chocolate in its purest form is actually something that could be considered a ‘Superfood’. Cocoa is a known source of flavonoids, a very powerful antioxidant that is in fact ten times stronger than vitamin c. It contains four times as many antioxidants than your cup of tea. Good quality chocolate will contain cocoa butter from the cocoa itself and not vegetable fats; cocoa butter’s triglyceride structure is composed of oleic acid, which is low in cholesterol and is thought to have the same properties as olive oil when it comes to protecting the heart. Good chocolate is also packed with iron, magnesium and calcium. And, most interestingly in some recent studies involving cyclists, those that consumed a chocolate based drink pre workout performed better in endurance training and had less fatigue than those who had consumed a traditional sports drink. Aside from that, let’s not forget that chocolate tastes amazing!

Now, I am in no way suggesting you ditch all the good, high nutrient foods in favour of completely stuffing your face with chocolate. I certainly wouldn’t suggest you consume your bodyweight in sugary, highly processed cocoa products. What I am saying is that a little bit of something really good is not a bad thing and can in fact be a very good thing. For two consecutive years I trained for, and competed in bikini fitness bodybuilding. This type of training and competing requires a hugely restrictive diet and serious amounts of self control. There is no room for error when you need to get seriously lean. Meals were strict: lean meat, usually chicken breast, lean mince, or white fish; fats were low; carbohydrates were sweet potato or white rice, and the green stuff was mainly broccoli, asparagus and spinach. There was no dairy, no sugar and certainly no alcohol. You live and breathe this diet and this world for weeks on end, sometimes up to 16-20 weeks. It is monotonous and it is tough. However, I still made room for a square or two of chocolate every single day and was still a seriously lean bean when I stepped on stage. What this little bit a day did for me was stop me from having all out ‘cheats’ and completely fall ‘off plan’ so to speak.

I haven’t competed this year but I still train just as hard, if not harder. I lift heavy, I do very minimal cardio if any at all, and I weight train 6 days a week, sometimes twice per day. I am very comfortable UK size 8, and I maintain a happy and healthy weight of 7kg more than my depleted stage weight. And, I eat chocolate every single day.

When something is forbidden, it becomes more desirable. If you get told you cannot have something, whether or not you even wanted it before, you automatically begin to crave it. It becomes all consuming (literally, with you doing the consuming), it is the only thing you can think about. I guarantee if I told you that you could never have a doughnut again from tomorrow, you would go out and eat as many doughnuts as possible, but I bet you wouldn’t have wanted one before I said that. When the forbidden item eventually becomes available you gorge and binge and eat so much for fear it may be taken away again. When you can have a little bit every single day you no longer have that desire. If I have a little bit of chocolate a day, I have no urge to eat a mountain of it and to be quite frank I don’t crave it, it just slots nicely into my day with my cuppa, just the same way as my other five solid meals a day do.

The benefits of cocoa and of chocolate do have a place in day to day life and day to day food consumption. The food itself, as long as it is good quality chocolate has many benefits on your health as I have already listed. Aside from the antioxidants and mineral values it also contains a chemical known as PEA. This PEA, or phenylethylamine is released in the body when people fall in love. It is one of the chemicals that will make you feel happy. And a little bit of ‘happy’ certainly never hurt anyone. A lot of comfort eating tendencies come from feelings of sadness and consolation for not being happy. So if that can be counteracted or prevented by eating a little of something that will chemically but naturally make you happy, and in turn stop you from over-eating, then surely that can never be a bad thing.

Like most things in life, if something makes you happy you should be able to enjoy it free from criticism and free from guilt, and in my humble opinion chocolate is something we should never feel guilty about.

Chocolatey kisses,

Danny x
IG: @dannysfitfood