Alex Gibson Fitness

3.5 weeks out from Jack's first competition and this is his look. We are shredding up nicely and exactly where we need to be. Proud of you brother!

Let's take home some hardware in October!

As the old saying goes “you can’t out-train a bad diet” 😬

So I wanted to point out 3 of the biggest mistakes I see nutrition-wise.

Mistake #1: Not knowing your baseline calories. Your baseline calories or Total Daily Energy Expenditure (TDEE) represent the average number of calories you burn on a daily basis. If you don’t know this number for you, you are really just taking a shot in the dark in terms of your calories. Thankfully, it’s easy to calculate. TDEEcalculator.net or the Mifflin-St Jeor formula are a great place to start. For me, this number is about 3100 calories/day.

Mistake #2: Relying on heavily processed foods 😨 and the most common reason for this is to save time… however, with processed foods you are likely eating a lot of sodium, saturated or trans (bad) fats, preservatives, and not getting the nutrients your body needs. The majority of processed foods are garbage! Put garbage in, take the trash out with your performance.

Mistake #3: Not getting enough protein in. Protein is the golden macronutrient. It has the highest thermic effect of food (meaning you burn the most calories digesting protein), it keeps you full, and helps your muscles recover. The issue is most don’t know how much protein is ACTUALLY in eating X oz of meat or in particular foods. So thinking that, eating 6 oz of chicken or having a couple of egg whites with one meal is enough protein for your body is like going on a several hourlong roadtrip and thinking you’re already there after 10 mins!! 😂 take 2 mins to actually figure out how much protein you are consuming… it will save you years of frustration not seeing optimal progress. Furthermore, for every 1 lb of bodyweight, aim for about 1g+ of protein. I currently weigh 206 lbs and fuel my body with 275g of protein daily.

Tag a friend below who needs to hear these tips👊🏻

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