A 110 pound woman has an estimated maintenance of 1650 calories. If she were to set a 20% deficit her dieting calorie intake would be 1320 calories. This means her absolute deficit would be 330 calories per day or 2310 for the week. A 220 pound man has an estimated maintenance of 3300 calories. If.. Read more →

We’re pretty much all one step from stupid. But here’s the thing – it’s our response to foolishness or our response to mistakes that’s going to determine just how foolish they were or how big a mistake it was. Some people can make a little mistake, but they respond “wrongly” and the next thing they.. Read more →

Someone binges and then starves themselves. We call it a disorder. Someone starves themselves and then binges. We call it a cheat meal? If your dietary boundaries are so tight that you need to stuff your face to the point of near illness every weekend, you’re doing something wrong.

Despite what you may have heard, it is perfectly fine to eat carbs in the evening…even fruit!!! There are no magical insulin fairies that appear after you drift off to sleep that somehow transfer the carbs you’ve eaten after some randomly specified time into your fat cells. When it comes to fat loss, the total.. Read more →

There is much mystique and secrecy associated with the magical ‘Prep Week’. And yet, it arguably messes people’s end product up just as often as it enhances it. Never mind the additional fact that it doesn’t seem to have an exactly repeatable effect even doing the same thing. The more variables you introduce, the more.. Read more →

If you’re taking any medications, touch base with your pharmacist to determine of any of them might be contributing to weight gain or preventing you from losing fat.  If so, speak with your doctor to determine if another alternative is available (it might not be, but worth a shot). *Note: Do NOT stop taking any.. Read more →