Are you eating enough?

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      I'll answer that for you. "No!" 
     I have been training clients for 8 years and during those 8 years I have viewed a lot of food diaries. What have I noticed? We don't eat enough. Notice I said we. Yes, I'm guilty of this as well.
     There are times I don't feel like deciding what meals I want to cook. I don't feel like writing a grocery list, shopping for the food and prepping the meals on yet another Sunday! I want a break! So, I took a break from all that for about a month. Guess what? I can't take this break any longer.
     I'm starving! Yes, starving! When I don't have my prepared, packed meals readily available, I'm hungry all the time. I'm constantly trying to figure out which restaurant I can get a descent lunch/dinner or what am I in the mood for from Publix that is healthy, already cooked; just need to heat.
     Another thing I noticed while viewing diaries; we are not eating enough for our level of physical activity. Do you feel like you're getting the most out of your workout? I need to confess again. Last week I was so lethargic, I couldn't finish my lower body program. I actually had to stop to purchase a protein bar from the front desk in order to walk out of the gym. Trainers are human too. Yes, that is pretty bad and I know better. I knew I didn't eat near enough for what I had planned to train that day.
​     What about muscle mass? Are you eating enough protein to sculpt those sexy shoulders you so desire? I bet not. Honestly, I'm currently not either. 
     All this for me is rather frustrating and exhausting. I'm getting  back on track this week.
     With all that being said, do you know how much you should eat? 
     I'm going to take it old school for you with a formula I actually enjoy doing for my clients rather than using a calculator from the internet. I'm going to show you how I calculate first; Resting Metabolic Rate (RMR) also called (Basal Metabolic Rate) and calculate my daily expenditure as an active person. 
     Age, height and weight is required. If you are a male the RMR=88.362. Females RMR= 447.593.
Height will be expressed in centimeters and weight will be expressed in Kg. 1Kg = 2.2 lbs. 
​(Ref. Roza and Shigal 1984) 
Here's my calorie diet under the RMR value:
Age: 52 
Height: 5' 7"
Weight: 132 
     Ht= 67"  67 x 2.54 = 170 x 3.098 = 530 
     Wt= (60 Kg)  9.247 x 60 = 555
     Age= 52 x 4.33 = 225
RMR = 1308 
     Pretty cool, right? My RMR is 1308 calories. Multiply my very active 1.8 (lower scale)
RMR = 1308 x 1.8 (Physical Activity - low scale of very active) = 2354 calories
     I should be consuming 2354 calories for my level of physical activity.  Wow, that is a lot! It sure gives us a better idea of how much we're off when it comes to consuming the right amount of calories. 
     Let's do this...
     If I wanted to lose 1 pound per week = 2354 - 500 = 1854 calories
     If I wanted to lose 2 pounds per week = 2354 - 1000 = 1354 calories 
     I'm going to make some changes this week, are you?
​     Don't forget to log your food daily so you can see exactly what your eating and whether or not it's enough for your activity level and what you hope to achieve.  
     As I always say, "Plan, Prepare and Pack."