Being a gym owner for 8 years and CrossFit coach for 10 years and a personal trainer 5 years prior to CrossFit, I’ve seen many people struggle with losing weight. Over the course of the last 8 years I’ve had many nutrition challenges to help people get motivated and make some changes in their diet, and have seen some great results. Unfortunately, the focus is gone after the challenge is over and those that did do well go back to bad eating habits and gain some if not all weight back.

I am not a nutritionist, but I feel like I do have some great nutritional advice that can be helpful for those that need it. First step is to know how much you should be eating on a daily basis.There are lots of different variables involved in figuring that number out, so I want to provide you with a simple way to figure out your calorie intake for a day in order for you to maintain your physical activity and gradually get leaner.

Step One: Figure out your Basal Metabolic Rate. This is an estimate of how many calories you would burn in 24 hours if you just sprawled out on the couch all day doing absolutely nothing. It’s the minimal amount of energy needed to breath and keep your heart beating. Here is a link that will help you calculate your BMR. Click HERE and fill in the information and get your number, which is in the green box.

Step Two: Stick to this calculator site and click the link that says Daily Calorie Needs to get to the Harris Benedict Formula. You are basically multiplying your BMR based on your activity level:

  • Sedentary (little or no exercise): BMR x 1.2
  • Lightly active (light exercise/1-3 days a week): BMR x 1.375
  • Moderately active (moderate exercise/sport 3-5 days a week): BMR x 1.55
  • Very active (hard exercise/sports 6-7 days a week) BMR x 1.725
  • Extra active (very hard exercise/sport & physical training or 2x training) BMR x 1.9

This is a generalized number. There are factors to be considered. If you are very muscular, you will need more calories. If you are on the opposite end of very muscular and you are very overweight, you will likely need less. You will have to tinker with your number to see if you are maintaining, losing, or gaining.

Once you get your calories per day, you then need to figure out how to divide those calories up. I think the Zone Diet formula works well for most. The breakdown of your macros is 30% of your calories from protein, 30% from fat, and 40% from carbohydrates.

I use My Fitness Pal app to help me keep track of my macro intake (carbs, protein and fat.) 

SO WHO IS READY TO DIAL IN ON NUTRITION?? You can’t out train a bad diet!! Get to work and get focused, and don’t forget to get a good night sleep. You’ll see great things happen. You’ll not only look better, but you’ll feel better.



3 RDS:

10 rt arm db or kb overhead squats (you pick weight)

10 left arm db or kb overhead squats

400 meter run

10 db or kb rt arm snatches

10 db or kb left arm snatches