Holiday overeating. Holiday overeating Calculate the required number of calories taking into account physical activity

Nutrition is an integral part of any training, especially during the period of muscle building. In the last article we talked about a super-intensive program for mass. Of course, the food here should be special. First, let's look at the main points related to taking supplements.

• Take creatine. Not only does creatine force more fluid to be pumped into the muscles, but it also enhances the strength of the working muscle by increasing the level of phosphate in muscle tissue. This substance stimulates the production of ATP, which is the main fuel for muscle activity. Take 3-5 grams of creatine mixed with a protein shake before and after training.

• Take it. This amino acid causes the body to produce large amounts of nitric oxide, which increases the lumen between blood vessels and promotes blood saturation of all muscle fibers. Take 3-5 grams of arginine in the morning, then half an hour before training and before bed.
• . This substance accelerates recovery and stimulates the production of growth hormone. Glutamine also helps increase the amount of fluid in the muscles, which increases pumping. It should be taken 5 grams along with arginine.

Before presenting the nutrition plan itself, we will consider some important features of nutrition during the weight gain program.

• Eat 6 times a day, to do this, divide 3500-4000 calories into six meals. The intervals between doses are approximately 2-3 hours. On days when you don't train, include a seventh meal.
• 30% of total calories should come from proteins, 50% from carbohydrates and 20% from fats. Try to follow this as strictly as possible. There should be 3 grams of protein and 6 grams of carbohydrates per kilogram of weight.
• Due to the wild intensity of the training, the total calorie intake is also high. Be sure to consume protein and carbohydrates before and after your workout. This has the best effect on muscle growth.

Products	Calorie content	Protein	Carbohydrates
Breakfast
6 egg whites, 4 yolks	334	33	2
2 cups oatmeal	300	14	50
Lunch
	85	20	1
150 g milk	90	9	9
1 cup rice	214	6	46
Dinner
150 g chicken breasts	155	30	0
4 slices wholemeal bread	320	12	60
Afternoon snack
180 g cheese	145	23	6
1 boiled potato	220	4	50
Before training
Meal replacement cocktail	390	40	40
After training
1 spoon whey protein	85	20	1
4 slices white bread	320	9	60
1 banana	110	1	28
Dinner
250 g grilled beef	500	48	0
2 boiled potatoes	440	8	100
2 cups broccoli	100	11	14
Second dinner
1 spoon casein	110	20	2
1 cup oatmeal (with protein)	150	7	25

Don’t forget that the final result of pumping up muscles depends not only on a competent training program and genetics, but also on how well the athlete eats. Unsystematic and thoughtless eating can ruin any training regimen. Try this diet plan - it may help you too.

Three eggs fried in butter, a whole avocado, fried bacon, half a cup of nuts, double bulletproof coffee with heavy cream and four tablespoons of butter - 1000 calories for breakfast - is that crazy? What happens if it stays like this for 21 days? An experiment at the cost of your life?

Jason Wittrock is a bodybuilder and personal trainer. Mountain of muscles. Usually such citizens throw in a dozen eggs in the morning, eat low-fat cottage cheese like crazy, and prefer chicken breast to all dishes. Wittrock is a rare exception. He is a consultant on LCHF nutrition and on the youtube channelJason Wittrock constantly dispels myths about diets. In particular, he decided to show that the calorie theory is not confirmed in practice.

“Calories equal calories is a f**king lie,” Jason emotionally explains why most people cannot lose weight following the advice of classic trainers and nutritionists.

Jason decided to demonstrate what will happen if you openly go over your “caloric intake.” Over the course of 21 single days, he ate 4,000 calories! But he got most of it from fats.

Wittrock filmed every day of the Keto Challenge and logged all the data into the MyFitnessPal app.

AT THE START

Age 35 years, height 170 cm, weight 67 kg.

5.2% and 94.8% – fat to muscle ratio. Wittrock took measurements using a BOD POD, the most accurate device available to date for determining the ratio of fat to muscle in the body. A person sits inside a special container and after a few minutes receives the parameters of his body.

Before the experiment, Jason's average daily calorie intake was 2,000 calories.

His KBZHU for 4000 kcal for 21 days looked like this:

75-80% – fats (300-350 grams),

15-20% – proteins (150-200 grams),

5% – no carbohydrates (50-70 grams)

The diet consisted of: eggs, avocados, fatty meats, low-carb nuts (macadamia, almonds, pecans), red fish, cheeses, green vegetables (spinach, celery, various types of greens), fatty sauces, “bulletproof” coffee (a mixture of coffee with heavy cream, butter and coconut oil) and, of course, oils - butter, coconut, macadamia, avocado.

Jason continued to train at his usual rhythm: 5 strength exercises per week, interval training according to the Tabata protocol, and abdominal exercises.

On Jason’s Instagram, in addition to endless bodybuilding posing (sick), there is a baby son...

... a lot of fatty food and a couple of Chihuahuas

WHAT'S HAPPENED

Jason's weight increased over the first few days, reaching 68 kilograms (150 pounds) on the fifth day, and then began to decline.

As a result, by the end of the experiment, Wittrock’s weight was 65.6 kg, the proportion was 5% fat, 95% muscle mass.

That is, within 21 days, fat mass decreased by 0.2% - not a significant amount at all, which may even be a measurement error. Something else is more important. The athlete overeated, the caloric content of his diet was 2 times higher than usual, and at the same time he did not gain a single gram of body fat. Wittrock consumed more than 300 grams of fat daily and did not get fatter!

In the video blog, Jason says: “I looked at lions and realized that in the wild, the body of any of them works like a well-functioning system. If they want to eat, they go and eat because they need it. They eat as much as they need to feel full. Maybe we should follow their example?

They don't count how many calories they eat. We, consuming all this highly processed, carbohydrate-filled food, feel hungry every 2 hours due to constant spikes in blood sugar and insulin and cannot rely on our feeling of hunger. Reduce carbs, don't be afraid of fats, and your life will change."

In general, Jason promotes intuitive eating, which is so beloved by women, but excludes the carbohydrate factor, which misleads “intuition”.

CALORIE THEORY

People didn't always believe that calories equal calories. The caloric theory appeared in 1960, following . When citizens who, on the advice of doctors, switched to “proper nutrition” (a minimum of fat and a maximum of “healthy carbohydrates”) began to rapidly gain weight, nutritionists suggested that they eat less (reduce caloric intake) and move more (“burn” calories).

But the human body is not subject to “elementary physics,” but to complex biochemistry and endocrinology. The formation of new fat cells in the body does not occur due to excess calories, but under the influence of hormones, in particular insulin, serious surges of which occur in the body when consuming sugar.

In order to start using accumulated fats, you need to lower the level of insulin in the blood. And to do this, give up foods that cause it to jump. That is, limit carbohydrates, eat a moderate amount of protein, and the bulk of the diet should be fat.

Our body is not a calorimeter stove that simply burns everything that is thrown into it indiscriminately. If the calorie theory were correct and the body’s work fit into simple mathematical formulas about the difference between calorie intake and expenditure, then such a result of Jason’s experiment would be impossible. Most fitness trainers, unfortunately, don’t know about this yet. Therefore, when the next hardware guru offers you an egg, chicken, cottage cheese and a banana, remember: not all trainers are equally useful.

Important. Jason Wittrock is a professional athlete and coach. He conducted his experiment under the supervision of doctors. Anyone can eat whole fatty foods until they feel full, but it’s still not worth it to consume 4,000 calories if you don’t have a team of specialists and a noble goal of dispelling a nutritional myth.

Photo: Jason Wittrock

We are often told that weight gain and loss follow simple physical equations, determined by the difference between calorie intake and calorie expenditure. In the comments on our website, the expression “elementary physics” appears with enviable regularity. No wonder: for decades, the official recommendations of nutritionists boiled down to the fact that “you need to eat less” and move more, and this dogma is firmly imprinted in the mass consciousness. Once again, one calorie is not always equal to another calorie. We get fat not because we consume too many calories, but because we eat a certain amount. Our bodies are not governed by “elementary physics,” but by complex biochemistry and endocrinology.

And although it is very difficult to break existing stereotypes, I will try to do it again. Here is the remarkable story of a guy named Sam Feltham, who decided to refute the popular myth “all calories are equal” by personal example. To do this, he conducted a series of experiments on himself in the best traditions of film director Morgan Spurlock - the same one who ate only at McDonald's for a month and documented the change in his condition and well-being (the film "Double Help").

Sam decided to try eating more than 5,000 calories every day for 21 days and see what happened to him. For those unaware, the typical recommended intake is approximately 2,500 calories per day, with variations depending on gender, height, age and level of physical activity. Sam calculated his recommended level and came up with a figure of 3,058 calories per day.

Proteins - 22%

Fats - 72%

Carbohydrates - 6%

The proportion, of course, is correct, but Sam literally ate for two, consuming 2,736 calories more than he spent. Theoretically, based on such an excess of calories, he should have gained at least 7.5 kg in 3 weeks. But practice does not always confirm theory. After 21 days of epic binge eating (including 400g steaks every night!) Sam Feltham weighed just 1.3kg more than when he started the experiment. But having gained a little weight, he also managed to visually lose a little weight: his waist circumference decreased by 3 cm - from 79.5 to 76.5 cm. Measuring the percentage of body fat showed a figure of 12.6% - almost ideal for an athlete .

Throughout the experiment, Sam kept a video blog, here you can watch a video summarizing all 21 days:

The experiment, of course, showed that even after seriously overeating on LCHF, Sam Feltham gained almost no weight. But maybe it's all about some unique properties of this guy? Maybe he’s one of those lucky people who manages to eat as much as he wants without getting fat, so his experience doesn’t matter to “ordinary” people? To test this claim, three months later Sam conducted a second experiment, which he called the "Fake Food Challenge". This time, he got his 5,793 calories from what he called "fake food"—refined-carbohydrate-rich, fancy-packed ready-made meals.

This is what his new diet looked like:

Breakfast:

Bran Flakes (100g) Skim Milk (300ml) Strawberry Jam (100g)

Snack 1:

Mini pizza with tomatoes and cheese (500 g) Strawberry yogurt 0% fat (330 g) Can of Coca-Cola (330 ml)

Lunch

Sandwich of 2 pieces of whole grain bread and chicken filling with tikka sauce (100 g) Chocolate muffin (105 g)

Snack 2:

Potato chips with cheese and onions (35 g) Low fat rice pudding (500 g) Can of Coca-Cola (330 ml)

Dinner

Lasagna with cheese and pepperoni (400 g) Garlic bread (100 g)

Snack 3

Aerated chocolate (150 g) Strawberry yogurt 0% fat (330 g)

Total for the day: 5793 calories, 892.7 g carbohydrates, 188.65 g protein, 140.8 g fat

Proteins - 13.50%

Fats - 22.65%

Carbohydrates - 63.85%

Not LCHF at all, but absolutely consistent with WHO recommendations for the amount of calories from various nutrients.

This time the experiment was not so successful for Sam. Such active overeating of foods rich in carbohydrates and low in fat produced results visible to the naked eye:

Result: plus 7.1 kg and as much as 9.25 cm at the waist, which is clearly visible in the photographs. In addition, this time Sam measured his body fat percentage before and after the experiment. This figure jumped by a third - from 12.6 to 16.9%.

Given that the number of calories in the two cases was identical, as well as the level of physical activity, we can consider that the experiment convincingly showed that it is not the number of calories, but their source. At least for an English guy named Sam Feltham. This experience is unlikely to meet the strict criteria of serious scientific research, but sometimes the experience of a particular person is more impressive than many articles in specialized peer-reviewed journals.

PS. To reverse the results of experiment number 2, Sam performed experiment number 3, putting himself on a strict LCHF diet with a total caloric intake of 3,500 calories per day. This is quite a lot of calories, but theoretically this is the level of calories that Sam needed to maintain a stable weight at his level of physical activity. But even here practice diverged from theory, or rather from generally accepted ideas. During three weeks of “rehabilitation” on LCHF, Sam lost 5.65 kg and 7.5 cm in waist circumference. His body fat percentage dropped from 16.9% to 14.2%.

Eating a lot without thinking about the consequences is probably the dream of everyone who wants to eat a lot and never gain weight. But that’s if you don’t need to count calories so that you don’t have to eat even more the next day. If you skip a meal or eat little, it’s a big deal: everything you see on your plate, whether you want it or not, you have to eat.

So it was with me. I am a sports nutrition instructor and I know better than anyone how difficult it is to gain weight. But one day: I was scrolling through the Instagram of bodybuilders and powerlifting champions every day and dreamed of having a body like them. I had no idea what a nightmare this would be for me...

To build muscle, you not only need to go to the gym, but also eat accordingly. To achieve my goal, I needed to eat 4000 (!!!) calories per day - and this was very little, because athletes generally consumed five or even six thousand calories per day. At first I was happy about this - finally I will not limit myself in food, I will eat a lot (and eat what I want). I've never been so wrong before.

At first I liked to count how many calories were in a particular food - it was like a game. Every day I had a goal of 4000 calories; even if I failed to achieve it just a little, I don’t care, I can do it tomorrow, make up for lost time. I started with 3000 calories, then increased to 3500. I noticed that I just couldn't gain weight, and only after I got to 4000 did I get to 3500 again - and that's when everything went wrong.

Starting with 3000 calories, I realized how cool it was to eat whatever you wanted, every day was perfect for me. But with a gradual increase in calories, I realized that I couldn’t do this anymore: more and more I forced myself to take spoon after spoon into my mouth to eat porridge with beans and cabbage, because I was just a little short of my cherished goal. But it was the pursuit of the goal that helped me feel how much the body controls us.

As I already said, weightlifters consume 5, or even 6 thousand calories per day. If I can’t force myself to eat 4,000 calories in a day, then who am I after that? I'm a weakling. What happened to me that all athletes can consume even more than what I force myself to cram in, but I can’t? There was no turning back, we had to eat. I hated myself more and more for this.

The big downside was that if you missed one day and ate way less than you should, the next day (oh the horror!) you'd have to eat 5,000 or 6,000 calories! And this happened to me when my girlfriend and I went to the park. While we were walking, I only ate one hot dog, and suddenly I realized that it was already 3 o'clock in the afternoon, then 4 o'clock, and I still hadn't eaten anything! I started to panic. My mind was in my stomach. I also remembered that my girlfriend and I had planned a hearty dinner for the evening, but it still wouldn’t cover the calorie deficit! How can I eat 3500 calories before sunset and fall asleep? Evening came and I was left with thousands of uneaten calories! And the next day I had to eat not 4,000, but about 5,000 calories - I hated myself even more for it.

The moment the panic set in, I felt a heat in my chest, my heart rate doubled, and my lack of discipline made me feel worthless. If we add to this that I react very strongly to any situation, then it’s not difficult to imagine how I was shaking. I couldn't understand what I really needed. How would life be different if I had not gained mass and would never have been able to achieve my dream of lifting a heavy barbell like champion powerlifters do? But I’m not an athlete - I’m just an instructor, and my career does not depend on whether I lift the barbell or not. It was a fight with the head, not with the figure.

What have I learned from this new way of life? I realized that I don’t need to adjust myself to some ideals, but to be myself. Many of my relatives have digestive problems - some have gastritis, others are malnourished, but still they never stop enjoying life. I guess when I decided to consume 4,000 calories a day and began to frantically chase the number, I lost the real goal - not to strive to eat more, but to gain weight. Because of this, I had panicky thoughts. But now I realized that you need to listen to your body and not be afraid to change something if your plans go downhill.

Each of us secretly looks with admiration at on-screen beauties and handsome men. A slim figure is not only beauty, but also health, because obesity does not bring anything good. If you decide to start losing weight, then the most important thing is to carefully weigh and calculate everything, and not force your body by mindless fasting. The article will help answer the question of how many kg are 1000 calories. How to correctly plan your diet for the specified figure and what physical exercises to use?

So how many kilograms are in this cherished figure?

Without a doubt, a person's weight and the calories they consume are related. We constantly eat to maintain our vitality. As a result of this, our body weight can either increase or, conversely, decrease. It all depends on the amount of energy consumed with food, which is expressed in calories.

In order to lose one kilogram of weight, you need to burn seven thousand calories. Therefore, after making simple calculations (1000 grams * 1000, you can come to the conclusion that a thousand calories is 143 grams. And 1000 calories is how many kg? You can answer this question like this: if you lose a thousand kilocalories, then you will lose weight by one a seventh of a kilogram.

How to control the amount of energy coming from food?

The main sources of energy for any body are fats, carbohydrates and proteins. The most energetic are fats, since one gram of carbohydrates and proteins contains four calories each, and one gram of fat contains nine. Using this data or special tables in which the energy value of each specific product or dish has already been calculated, you can easily control the energy received with food.

Moreover, if you want to stay in the physical shape you need, then this is one amount of calories consumed, and if you want to lose weight, then it’s completely different. During weight loss, their value decreases. And in order to calculate the figure you need, you need to use a calculator for calculating calories for weight loss.

How to make calculations correctly?

The formula for calculation is not difficult. You should have the following information before calculating your daily caloric intake:

• age;
• height.

The amount of calories a person should consume is equal to the sum of the products (weight x 9.99 + height x 6.25 + age x 4.92). Weight is taken in kilograms, age - in years, height - in centimeters.

After this, women subtract the number 161 from the sum of the products, and men add the number 5 to it.

The resulting figure is the amount of energy that a person should receive during the day, regardless of whether he leads or spends all his days in front of the TV or computer.

We calculate the required number of calories taking into account physical activity

The calculator for calculating calories for weight loss in this case will be slightly different. The bottom line is that the resulting energy from the first formula should be multiplied by a coefficient that corresponds to your lifestyle. The following coefficients are distinguished:

1. 1.2 - sport is completely absent. You replaced it with a sedentary lifestyle.
2. 1.5 - there is also no sport, but due to life circumstances you walk a lot or do household chores that require energy expenditure.
3. 1.6 - if you add several fitness classes per week to the previous point. For example, three times for an hour a day.
4. 1.75 - in everyday life you do not lead an active lifestyle, but do intensive physical exercise for seven hours a week.
5. 1.8 - you are active in everyday life plus you spend six to seven hours a week on physical activity.
6. From 1.9 and above - you are an athlete, and your life is closely connected with constant physical activity.

When wondering if you burn 1000 calories, how many kg of weight will you lose, do not forget that a sharp decrease in energy value and constant physical activity can lead to irreversible reactions in the body. He will get used to it and stop eating, and you will inevitably begin to lose weight, and it will no longer be healthy thinness.

How to correctly calculate calories for weight loss?

Calculations obtained using the above formulas will give you the number of calories, consuming which you will not lose weight, but also will not gain excess weight. This is your norm.

In order to lose weight, it is permissible to reduce this norm by ten to twenty percent. Even such a small restriction will help a woman lose up to six kilograms of excess weight in one week.

It is difficult to calculate the exact number of calories consumed per day, but it is quite possible. If you have already wondered whether 1000 calories is how many kg, then you are ready to follow your dream.

Remember that one teaspoon contains about seven grams of product, and a tablespoon contains about fifteen grams. One faceted glass is 250 ml or mg.

At the end of the day, write down in a notebook everything you ate and drank during the day. Take a chart of calorie counts for a variety of foods and drinks and calculate how many calories you have consumed. If the resulting figure is greater than what is needed for weight loss, then the next day reduce your diet by as much as necessary.

Physical activity for weight loss

Many people wonder how much they need to jump to burn 1000 calories. Let's figure this out.

Jumping rope is the most effective way to burn calories. On average, a person weighing 75 kilograms burns 980 kcal per hour while jumping rope.

During any physical activity, muscle mass will be trained, which is responsible for burning fat deposits. Therefore, for example, even minor fitness activities have a positive effect on your figure.

In order to achieve an ideal figure, you need to perform workouts regularly for one month or even longer. Initially, you will feel aching pain in your muscles, but proper warm-up and continued exercise will put everything in its place.

How long do you need to run to burn 1000 calories? The calculation is carried out not in the number of meters covered, but in the running time. The faster you run, the more calories you will burn. On average, we can say that you can burn 1000 kcal/hour at an upward rate.

Sample menu for 1000 calories

If you follow a diet for a long time and consume thousands of calories daily, this can lead to metabolic disorders. A reasonable limit for such nutrition is no more than one week.

You need to eat small meals throughout the day. This is in the morning, at lunch, in the evening and two snacks during the day. An example of such a menu:

1. For breakfast, eat two tablespoons of low-fat cottage cheese and a slice of rye bread.
2. A snack in the form of any one fruit.
3. For lunch, half a serving of vegetable soup, leaf salad, 100 grams of boiled chicken and lean buckwheat porridge.
4. For an afternoon snack there is also fruit or walnuts (two pieces).
5. For dinner you should eat a soft-boiled egg, a vegetable salad, and some lean oatmeal.
6. A few hours before bedtime, you can drink a glass of low-fat kefir.

If you asked yourself the question of how many kg are 1000 calories, then most likely you are unhappy with your appearance and want to change your figure for the better. Take advantage of the article’s recommendations on proper weight loss and don’t overdo it!