Yes, this is the unconventional guide to count calories because it is based on your intuition. Intuition is your subconscious mind communicates with your conscious mind. This exchange of information is “a feeling”. It takes years to build up your intuition because it is the result of experience and practice.
interpretation of these feelings is a mix of vague and clear
evaluation. The vague evaluation includes several sensations:
clear evaluation is your body evolution:
the example of dieter and couch potatoes. A dieter is a person who
burns a lot of calories but eats a low amount of calories. A couch
potato is someone who but little calories but eats a huge amount of
calories. In these two cases, they are not conscious of their vague
evaluations (energy, mood, etc). The reason is that these behaviors
lead to a high level of stress in the metabolism.
the metabolism has an immense rate of stress, it tries to get back to
a normal level. When your body has too much stress, it uses an
ancient survival method due to the famines in the past: move less,
are tips to keep your metabolism to a good level:
tips – Have a good harmony of workout sessions and recovery/rest
periods. Look, athletes. They train hard, eat well and use a big
amount of time to rest and recover. It’s a good idea to do like them
because there is a link between food and stress hormones.
tips – Increase the number of your calories with healthy food. Of
course, when you eat a burger or a pizza, it helps you to have more
calories fast. The problem is you have more calories with a junkie
food meal than a meal from your diet plan. There is also something
important to know. Junkie foods create an addiction in your body to
make you eat more of these types of food later.
is a big discussion about the cheat meal. Some experts agree and some
do not. From my point of view, I agree with a day of cheat meals
because it works for me.
I wrote an article to buy healthy food in the supermarket. It can help you if you want to have more calories. I eat healthy for 6 days and I count calories for each meal. And one day, cheat meals.
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What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video and I learned some good stuff.
Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.
Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :
Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.
Bad fat – These are saturated fatty acids
Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.
Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.
It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.
It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.
But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.
Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.
It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.
It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.
Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).
Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.
According to scientists, there is a ratio for having a healthy body. This ratio is :
-4/1 so 4 = omega 6 and 1 = omega 3
Or 1/1 so 1 = omega 6 and 1 = omega 3
The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.
Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :
To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.
To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.
Now, take a person who weighs 100kg and who is a pro :
To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.
To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.
These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.
To be shredded, it’s really important to consider MCT
You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.
It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.
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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.
Spring is here and I see that everyone wants to be shredded to show off this summer. I think it’s interesting to explain the difference between be shredded or cutting phase and losing weight.
Be shredded or cutting phase comes from the bodybuilding’s field. After taking muscle mass, be shredded allows to show your muscles striated in detail.
People confuse be shredded or cutting phase and a loss of weight. When you do a good weight loss, you lose water and fat without losing muscle mass and bone mass. When you’re shredded or cutting phase, you lower your bodyfat to 5% to see your muscles in detail as a bodybuilder competing.
Please, women and girls, stop saying that you are shredded or cutting phase. Naturally you have more fat than men and that’s normal because it’s to feed the baby when you will be pregnant. Your body programmed for that and that’s normal. For a woman or a girl to be shredded, it’s necessary to take steroids like women who participate in bodybuilding competitions. A clean weight loss is excellent and sufficient for toning and having a beautiful body.
Let’s talk about weight loss. There are plenty of stupid draconian weight loss programs. These programs cause loss of muscle mass, loss of bone mass, slow down metabolism and create health problems. I wrote 2 articles about it, click here and there for Part 1 and Part 2 .
I agree with this point of view and I think it’s necessary to be patient before be shredded or cutting phase. Wait 5 years before doing your first cutting phase. Make a clean mass gain for 5 years. Jamcore DZ waited 7 years before to participate in his 1st competition. At the 2nd competition, he felt like he was flat net to his competitors. He waited 3 years before participate in his 3rd competition. 10 years to gain muscle clean with a healthy nutrition to have nice muscle mass when he’s shredded.
So wait at least 5 years to have a healty muscle mass gain before to be shredded or cutting phase. Maybe you find that long but see the reasons :
1st reason : Learn and understand how your body works.
2nd reason : Learn the art of patience. You’re going to have trouble but all the best things are hard to get. You will realize each summer with your friends who will show off but your friends are flat. They believe that they have muscle mass but in fact they’re thin and dry and you arrive and BOOOOM !
3rd reason : After 5 years when you’re shredded, it will encourage you for the next cutting phase. You know that you have to rest your body for several years by gaining muscles in a healthy way to have a better body for the next time. I know that there are people who want to be shredded after 2 years but the results are poor : less experience and more muscle loss because there aren’t enough muscles that was built so a small muscle mass visible. Me, the first time I was shredded, I was disgusted, I felt flat because I had a small muscle mass visible.
It’s depressing and most people when they’re in this situation, they think to take steroids to show off with pictures on social media. This is happening right now on social media.
4th reason : The more you’re shredded, the more you will regress because you lose more and more muscles. When you’re shredded, you lose some of your muscles, this is the process. So if you do this every years or every 6 months, you lose each time a part of the muscles that you have built.
The most common question
To start, people who tell you that you can do this all your life are liars. When you start training, you do something new to your body several times a week. It’s like a romantic relationship with a girl. It’s beautiful and after 6 months, she starts to piss you off, you start to piss her off and after you breakup. For muscle mass, it’s the same principle. At first you’ll build muscles and you’ll change your composition’s body, it’s normal.
After a while (2-3 years), your body starts to adapt and you stagnate. That’s when you’re looking for a training system that suits you, you focus on muscle isolation during an exercise, you improve your recovery and you evolve slowly. Gaining healthy muscle takes time and you have to accept it.
At the beginning of your training, you’ll lose fat and water and gain muscle at the same time for 2-3 years and then you’ll stagnate. Most of people who gain muscle get fat because they eat too much and don’t do cardio. Cardio all year is important to help control your weight. When I say doing cardio, it means doing cardio at a middle level, not cardio at a high level to be shredded. Doing cardio while you’re gaining muscle helps you progress because you keep a metabolism that works.
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As you already know, food is our energy. The energy from food, we call it calorie. Calories composed of macronutriments : carbohydrates, proteins and lipids.
Count the number of calories
With carbohydrates, proteins and lipids, we can know the minimum number of calories we need to consume, it’s the Basal Metabolic Rate (BMR). Basal Metabolic Rate (BMR) is the number of calories your body needs to function without doing any physical activity. That’s the number of calories you burn while you stay in bed all day.
With your Basal Metabolic Rate (BMR), you can find your Total Daily Energy Expenditure (TDEE) . Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day when you train.
Total Daily Energy Expediture (TDEE) varies according to your level of activity during the day (the intensity of the tasks you have to do during the day and the intensity of your training).
Total Daily Energy Expenditure (TDEE) is always dynamic because it’s influenced by the Not Exercise Activity Thermogenesis (NEAT). Not Exercise Activity Thermogenesis (NEAT) is the number of calories you burn in a day when you have no workout. But attention, it doesn’t count the calories you burn when you sleep and eat. It only counts the calories you burn when you walk, read, write, work, study, etc.
As the intensity’s level of your tasks that aren’t a sport activity changes all the time, it changes your Total Daily Energy Expenditure (TDEE) all the time. Here are 2 scientific studies to better understand the Not Exercise Activity Thermogenesis (NEAT), here and there .
Now that you’ve seen your Total Daily Energy Expenditure changes all the time, you need to know that it changes your caloric deficit when you want to lose weight (be shredded) and your caloric surplus when you want to gain muscle.
Lose weight or gain muscle
The phase for losing weight (be shredded) and gaining muscle influenced by 2 things : morphology (endomorph, ectomorph and mesomorph) and genetics.
Take the example of an endomorph person. An endomorph person is a person who can easily store fat because, it’s a person who has greater resistance to leptin. Leptin is a hormone that manages your metabolism and your appetitie (leptin controls your feeling of satiety). An endomorph person who has this type of information has good tools to know how to manage his/her Total Daily Energy Expenditure (TDEE).
For my case, I’m a mesomorph person. Which means that I’m a person who is losing weight fast and gaining muscle fast. At first, I didn’t count my calories because it easy for me to maintain a good physique. But since I’ve been studying my body to find out how it works, my results are really better for the long term.
That’s why no matter what your body type, I advise you to take the time to count your calories to have the best body possible in the long term.
I use an app on my smartphone to count my calories (you can scan barcodes). It’s My Fitness Pal. Try it, it’s really helpful.
If you intentionally don’t take care of your health, accidentally, you will have an illness.
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When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.
Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.
The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.
Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.
Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.
The profits list isn’t finished yet.
A nice athletic body
Strength training help you keep your muscles while you’re in calories deficience and losing weight.
Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.
Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.
Improve your health
Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.
It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .
It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea and insomnia.
Prevents diseases and degenerative diseases
You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.
Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.
People who shouldn’t train
The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers and even paraplegics .
Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.
Other scientific studies have shown that this helps to avoid dementia and to delay Alzheimer’s .
People who think they’re too old to train are exactly people who should train.
But I just want to be better for a sport and I want to stay fit
Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.
I don’t want to bulk too much
It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.
For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica and Bronwyn .
Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).
I’m fat, I want only lose weight
I’m fat, I want only lose weight
It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.
What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.
Muscles and strength training
Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.
It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .
We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.
We have different type of muscle fibers :
Slow twitch (Type 1 fibers)
Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.
Fast twitch (Type 2 fibers)
Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .
Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.
It’s the end of the first part and the second part is event more interessting.
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If you have a real vision, a real dream, cultivates it, put it in your heart, in your mind, be obsessed with it. You are your thoughts. In your life, good things don’t happen because you’re a good person, it happens because you wanted in a conscious or unconscious way. Your life is a manifestation of your thoughts. When you’re obsessed, when you think only about that, you attract it in your life. When you think to be happy, you’re happy, test.
If your vision or your dream is a career in the fitness industry, be obsessed with it. Includes people in your dream, this is what I tell people who want to be part of my team : « Listen, if your vision or your dream doesn’t include helping others, your vision is too small. I’m not interested ». There are people who have a phenomenal physics, it’s the world class but all they do, it’s make selfies to show their abs and that’s not interests me.
I don’t want that new generations see these people and say this is what is being a man or a woman, show abs all day. It doesn’t mean anything, a homeless person can have abs. Abs aren’t a goal to have a healthy body but on Instagram people make believe anything.
People like Instagram with filters, everyone thinks it’s raw pictures. The person took the photo the day after the competition and displays it on Instagram 6 months later and when you see the person in real life, it’s not quite the same.
Be obsessed with your goals, your dreams to help people and not by something that makes you look cool. Everyone is beautiful, no one is more beautiful than another, it’s subjective and it’s not important. What you have in your head and in your heart, that’s what is really important. I’m a pessimistic person because sometimes I look people and I say : « Why are you doing this, tell him something to help ? ».
I guess when you think fitness industry, everything that’s inside is healthy but the truth is that in many ways it’s unhealthy, especially mentally. It’s like the guy’s story who a few days after the competition had taken diuretic for his rendez-vous with a girl (everytime I think back, I tell myself that it’s not possible), it’s sad.
Sometimes I drink Coke, beer, rum, I eat biscuits but I’m trying to eat healthy as much as possible. You never see me on Instragram with a huge pizza because I don’t want a person sees this photo and say : « Ah I also have a slow metabolism, I can do the same ». I want people to be responsible for contents they place. I do it as often as possible to give to people great information.
Be obsessed with your dreams and you attract them in your life
I usually do 45 minutes of cardio every Sunday, it’s just 4 times a week. It’s true that in March, I made 1 time of cardio, that’s why I went back to serious cardio. I think it’s important to do the combination training and cardio to have an athletic physique and improve it.
In the gym, it’s funny, there are those who do only cardio and those who do only training. If they do this for years, it’s easy to recognize. There are those who have volume, biceps fill T-shirt’s sleeves and skinny people with a physical of marathon athlete.
When I ask people who have volume if they do cardio, they tell me « no » because they don’t want to lose their muscles. When I ask marathon athletes if they train with weights, they tell me « no » because they didn’t want to be bodybuilders.
I think there is a bad interpretation of the info. A person who has volume will not lose all his muscles but it will make them more visible, it just need a good fit with time and intensity. Cardio will also help to improve heart health, increase metabolism (improving the various processes in the human body), increase the type of hormone « I feel good », improves recovery and for diabetics that helps manage diabetes.
A person who makes marathon will not become a bodybuilder but it will avoid to have injuries, it just need a good fit with time and intensity. Weight training strengthens hips and glutes to protect knees, have good abs and a good back to have a better posture while running and to impart more force into the ground to run faster.
You see the combination cardio and training works for all types of athletes, you just need to adjust to achieve your goals. I find it unfortunate that people with potential stagnated because of myths or stupid lies. It’s too stupid !
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