SWEAT Mindset
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SWEAT Mindset transformative fitness, nutrition, and accountability company that uses a scientifically proven method to overcome limiting factors to attain results and accomplish goals. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. At SWEAT Mindset, we’re here to help you live a
05/02/2022
Have a goal of lean mass in 2022?...
Here are some little tidbits regarding the salient points above -
1️⃣ This is simply just logistical. If you sleep in, you will most likely miss out on 3-4 hours of prime calorie-consuming time and will need to squeeze this into a shorter time period - thus feeling disgustingly full all day.
2️⃣ Add some oils to your food prep, to add 100-200 kCal without increasing the amount of food and impact of appetite. Avoid smoking this whilst cooking.
3️⃣ Simple - Calorically-dense food should be your go-to e.g. oils, nut butter, full-fat dairy
4️⃣ Blend it into a shake or smoothie! This will reduce the 'filling' effect of your energy surplus diet.
5️⃣ Fat has 9 kcals per gram which is the highest of all nutrients. This is not a green light to stuff your face with fatty meats, potato chips and pizza though, as they will have other adverse metabolic effects.
6️⃣ Creatine - An effective supplement for mass gain (reach out to me).
7️⃣ Keep activity levels up - which will increase your hunger levels and make it easier to hit your calorie goals. Of course, this should be within reason as you will expend energy during this exercise too!
8️⃣ Crucial - Avoid the excess energy being stored as primarily fat and utilized for repair and rebuilding of muscle tissue.
9️⃣ Insufficient sleep will undermine any training or nutrition strategies as it creates a catabolic environment.
01/02/2022
TDEE is an estimation of how many calories you burn during the day. That number is hard to measure and varies day by day. ⬇️
