The Unconventional Guide To Count Calories

count calories

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.

The interpretation of these feelings is a mix of vague and clear evaluation. The vague evaluation includes several sensations:

  • Energy
  • Mood
  • Craving
  • Hunger
  • Sleep

The clear evaluation is your body evolution:

  • Photo
  • Weight
  • Body fat %
  • Measurements

Metabolism

metabolism

Take 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.

Once 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, eat more.

Solution

be productive

There are tips to keep your metabolism to a good level:

  • First 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.
  • Second 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.

There 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.

Share this article if you think it can help someone you know. Thank you.

-Steph

Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read a Arnold Schwarzenegger’s book « Encyclopedia of Modern Bodybuilding » and I learned some good stuff.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Understand How Your Workout Works In Your Body (Part 2)

body anatomy workout organs

I watched a Jamcore DZ’s video  and I learned good stuff.

If you didn’t read the Part 1, click here.

Knowing your type of morphology (ectomorph, mesomorph or endomorph) helps a lot to select a training program.

Morphology

morphology endomorph ectomorph mesomorph

Ectomorph

An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as “hardgainers.”

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.

Being an ectomorph doesn’t mean you’re doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you’d better be prepared to eat like you’ve never eaten before.

Mesomorph

The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.

In short, if you’re a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you’re not necessarily healthier than the other two types, either. But you may be able to “bounce back” from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.

Endomorph

The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph.

This definitely doesn’t mean that an endomorph can’t be healthy. They can be every bit as strong, healthy, and capable as the other two groups, and may actually have some strength advantages due to their additional muscle mass. But if and when they decide to lean out, it’ll take hard work!

If you don’t know your morphology type, you can click here .

It’s important to understand that our body is changing all the time due to the environment, age and food. That’s what this theory of Ecto, Meso and Endo is important for me to have results. I know there are people who don’t believe in this theory. My advise is to test this theory about yourself and see if it works or not.

There is also the skeleton and muscle genetics that influence muscle development.

You know, when I started to train seriously, my body responded well to exercises in the first year. I was happy, my body changed quickly. And all of a sudden BOOOOM, my body’s evolution stagnated. I started to worry and I think you know what I’m talking about.

Muscle mass

body anatomy workout muscle

Your muscle mass is decided by the stress that you will give to your muscle. The more you stress your muscle, the more it will respond. The more you rest, the more your muscle will respond. When you rest, your muscle recovers and your nervous system recovers. Understanding how much stress you put on your muscles is as important as knowing the difference between a set with high reps or low reps.

Look this example in my gym, click here.

You can’t walk around and talk to everyone in your gym like you’re in bar. The gym is not a bar ! When I started using the intensification methods, that’s where I really gain muscle.

Many people ask me if it’s possible to gain muscle and be shredded at the same time. The answer is that the first year of training, yes. In the beginning, you will gain muscle and burn fat, because you’re doing more intense physical activity than the year before.

But when you stop to train for more than 2 weeks , you have muscle atrophy and you start to store more fat.

If you spend several months without training, your muscles will turn into fat. The muscle is a tissue (soft tissue) and the fat is a tissue (adipose tissue). You understand !?! I know, I lost you and it’s the case for many people. The muscle and the fat are both cellular tissue.

It’s for this reason that you always need to continue to train because the more you train, the more you will gain muscle mass. And to gain muscle mass, you need to pay attention to your diet and recovery (sleep).

That’s the basis for gaining muscle. I know that on internet, there are several influencers like Christian Guzman , Steve Cook , Marc Fitt  who can say things that others dispute. But if you look deeper, there is only one way to gain muscle (regular training, diet and sleep), influencers explain only variants so don’t panic.

Conclusion

To explain it simply, you have your muscle and behind your muscle, there is fat. Fat is all the time waiting for the muscle works less to cover the muscle. The less you work on your muscle (muscle atrophy), the more the fat will cover your muscle. After several months without training, you will see in the mirror that you have lost your muscles. And you’re going to say : « Shit ».

Use a simple training program to understand the process for an effective training. It will be long. The 12-weeks training program is only a program that starts the process for your body to change, you need to train regularly all year long.

Stop listening to conflicting advice (it’s just for buzz), it’s the best way to stop you to have a better body. Choose a simple training program, adapt it to your schedule and use it all year long.

Share this article if you think it can help someone you know. Thank you.

-Steph

Bench Press And Elbow Pain

elbow pain

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Elbows pain arrives because of bench press. This pathology of wear is linked to excessive training of long sets.

At the end of the bench press movement, when you lock your arm to block the barbell, it causes rubbing and micro-trauma on your joints. And this can create inflammation.

Note : This pathology which caused only by bench press can, rarely, create intra-articular calcifications. In this case, surgical operation is often the only solution to recover the complete arm’s extension.

If you feel pain at elbows, it’s advisable to stop for several days the exercies of arms extension to avoid complications. When you restart your workout, do bench press without locking your arms at the end of the movement until the pain has completely disappeared.

Share this article if you think it can help someone you know. Thank you.

-Steph

Higher Level

higher level

June 1, I increased the level of my training program. I increased 4 kg (8.8 lbs) all exercises (except those which I couldn’t do 4 sets of 10 reps clean). Well do all of my sets with 6 repetitions.

Exercises I couldn’t do 4 sets of 10 repetitions clean, I kept the same weight and I do 5 sets of 6 reps to work well the techniques. For the rest, it’s 4 sets of 6 reps.

Squat and Romanian deadlift have a different periodization. Now I’m to 4 sets of 10 repetitions at 110 kg (242 lbs). I increased 2 repetitions.

higher level

34kg (74 lbs) for the dumbbells incline bench press, it changes many sensations, during 6 months I lifted the same weight. Every 2 months I added 2 reps, I was getting used to. What’s cool is that I can lift the weight alone, without help. 36kg (79 lbs) for dumbbells bench; 75kg (165 lbs) for one arm lat pulldown; 100kg (220 lbs) for one leg Leg Press; a dumbbell of 30kg (66 lbs) for the decline crunch and decline twist crunch .

I am happy with myself, I have prepared my body to be able to come there. What fun is that my training time is shorter and I feel I can do more but later in the day, I’m hits by a stronger fatigue than usual and there I told myself that I am trained. My body is being reorganized to adapt to this new training. I think I have to be careful with my sleeping hours to really recover.

Right now, I weigh 78kg (171 lbs) with a 8% bodyfat, I focus on my body symmetry, my body aesthetic. 2 last summers, I liked the walk without t-shirt in parks (show off, show off, show off) but this year I don’t want to do it. I want to improve my body as I do an update for a software. People tell me that my body is better than last summer but their compliments make me anything. I know my body can be better and I will.

higher level

It’s special now, the weather is fine, I wear T-shirt and when I hear people comment (wow, he is muscular, did you see his shoulders, etc.), it annoys me ! I’m a discret person, I have always been discreet. I’m not looking to have problems with someone, I do my stuff and I’m not talking. I had too many stories where jealous people broke my plans, that’s why I say nothing now.

When you work hard on a project, after a time you can’t hide because results are there and nobody can contest them, that’s what life is beautiful. I just need to get used to these comments and I simply ignores them. Knowing me, I’ll ignore them because the majority of people who say these comments have a worse physics than mine.

You want my advice, listen only people who are better than you in your domain. This is the only way to be better than yesterday and even become better than them. Being better than the person you admire, that’s motivation. Yeah, that’s what I want !

And you want ? Do you want to become better than people you admire ?

-Steph

Losers Have Too Excuses

stop excuses

Right now, I changed my training and it’s harder. People see my face in the gym, I work hard. I have friends who tell me I do overtraining and I should calm me down. I don’t think I’m overtraining or I have my own definition of overtraining. My definition of overtraining is surpass its limits, do some more repetitions after a period to adapt.

Magazines have fitness program where they indicate the number of sets and repetitions to do to gain mass. This is a good thing but the majority of people who write these articles don’t do sports. Looking the physique of the person who wrote the article and you will know right away if it’s credible. A person like Jim Stoppani is credible, it’s people like him that we must read.

It’s clear that if you compare my training with that of a magazine, I train too much. Now imagine you train for several years, you will always follow magazine’s indications ? No, because you’re smart, you know that at some point you’re going to stagnate and you don’t want to stagnate. That’s why you’re going to customize your workout. It’s not overtraining, it’s just training as hard as possible.

fitness program magazine

There are basic exercises that are important and should be in every fitness program : Squat, Deadlift and Bench Press. These exercises helps to have solid foundations to improve strength and this is for beginners, especially beginners. Whatever sport you do, these exercises will improve your performance.

Today I met someone who told me that he couldn’t train like I do because he would not be able to recover. That’s Loser’s excuse. Don’t come talk to me in the gym to tell me you can’t do this or that. I don’t care, all that interests me is that you progress at your own pace. To progress, you have to work hard, it’s simple.

Imagine that you have a job and your boss offers you a promotion. You’re going to refuse the job because you know a colleague who has a better degree than you ? If you refuse the job, you’re such an idiot !

job promotion

I know a lots of people who spend their time making excuses instead of to go to the next level. If you’re full of excuses in the gym, you’re full of excuses in all areas of your life and you will have problems in your life. You will become a weird loser (well, it makes me think of someone !). There is nothing more powerful in the world than the human‘s will. If you think you can do something, do it. And if you really, really, really, really want it, it will happen. No excuse.

It’s clear, it will not happen at the 1st shot but be strong, be a man, accepts the challenge. You think a person has more advantages than you, challenge this person. Be the challenger, be the one who wants to take the gold medal. Stop saying you can’t do that.

Think of people you admire, do they spend their time making excuses ? Be strong and work to go to the next level. Don’t say that you can’t train hard because you don’t take steroids. You see how that excuse is stupid. Forget bullshit excuses.

next level

Train hard, surpass your limits, eats healthily, sleep well to recover and do it again every day. This isn’t muscle or steroids that make you strong, it’s your state of mind and your will.

I see many people who have potential but they don’t use. That’s why I say their « Go, pushes your limits, go ahead » I know I’m not a bodybuilder but my body is the proof that I am a person who trains hard.

This blog is my tool to share the little knowledge I have to motivate others. I’m not an expert but I learn every day and I love it. That’s why I say STOP YOUR EXCUSES AND LET’S GO !

Do you want suprass your limites ? Free Fitness Program (Select a program and click on “Log as a Guest)

-Steph