Yep, that’s right….
Over 10,000 kcals, EVERY DAY, you read it correctly,
In one day……….
That’s a serious intake, right?!
‘He’ in this case is Eddie Hall, who also happens to be one of the strongest men on this planet………weighing in at over 29 stone…..
My girlfriend and I watched Eddie’s documentary on Netflix last night in which he chats about his colossal calorie intake and his training & lifestyle……
Eddie claimed he doesn’t count calories now, as he has an accurate idea from sheer experience of eating in a certain manner for years…
When he did track his intake, he said it clocked in at over a MASSIVE 10,000 CALORIES A DAY!
Ha, we were both amazed! He literally eats a full pizza and tub of ice cream most days!
My point to you today is to simply ask you:
Do you know or at least have an idea how many calories you are eating on a daily basis?
Chances are its not 10,000, but Eddie only knew this by initially tracking & measuring his intake.
I’m not suggesting you have to track every single calorie you eat from now to eternity…
However, if you are not where you want to be with your goals, tracking things for a certain period of time can help you to educate yourself on what you are truly eating.
From there you will gather experience & knowledge that you can apply to your life, so if you allow a little treat it can be factored into your daily targets.
That’s all for today,
Until the next time,
Tristan ‘I thought I ate a lot’ Buttle
P.S –When I do track calories, I use the My Fitness Pal app. It’s easy to use and it’s free, try it and educate yourself on yourself. Any issues, give me a shout.
Have ever looked in a magazine, seen a pic of someone and thought to yourself:
He/she looks cool, I LOVE their hair…….I want that hairstyle……
You book your appointment and strut into the salon all ready & fired up for your new look, and after your discussing it, your hairdresser tells you……………
It’s not for you!
This is often because your professional stylist knows that you simply cannot reproduce the same look yourself.
It’s perhaps just not a manageable style for you to have to deal with on a daily basis.
So if you did go for this new style, you’d maybe look great for that day (with the help of your stylist) but what would you do when left to style/maintain it yourself?
>Would you end up in a worse position in terms of your lovely locks?
The same logic applies to your health & fitness goals:
I pretty confident I could get you to do A LOT more than you may currently be doing in the gym in terms of intensity, and you would definitely step out your comfort zone, however:
If you can’t consistently reproduce this yourself, what’s the point?
>Anyone can train hard once.
>Nobody got in great shape by doing just one intense workout.
If the intensity cannot be matched/reproduced, I’d suggest you’d be better scaling it down to a more manageable level.
You need a find a level of intensity that challenges you but also allows you to build a foundation of progression.
Your hairdresser and I have your best interests in mind, and we are both thinking about your long term happiness and success.
If you need a hand in establishing a routine that you CAN stick to, give me a shout.
That’s all for today, until the next time,
Tristan ‘have you got your holidays booked?’ Buttle.
P.S – What’s the worst haircut you’ve had?
P.P.S – I’ve had some absolute shockers ha
Confused about carbs?
Carbohydrates, or carbs as they are often called, as in ‘no carbs before marbs’ (do people even say that anymore?), often get a lot of bad press when it comes to fat loss.
You’ll no doubt know people who have cut carbs, and as a result have lost weight?
You’ve maybe even done this yourself?
Cut out bread and lost weight?
Then reintroduced it and gained weight again?
Every now and again, something seems to get demonised in the world of nutrition and health, and carbs have certainly had their fair share of hate over the years.
All are carbs the same? Will carbs make you fat?
Should you avoid them at all costs? Do you need carbs?
Let’s nail some basic first, and look at the different types of carbs:
>Carbohydrates- the name means carbon plus water.
Carbs hold water in the body, which is why dropping carbs can result in (fairly) quick weight loss due to a loss of water weight.
There are 2 main types of carbs (dietary fibre is the 3rd, but I’m focusing on the following from an energy perspective):
Your brain and nervous system utilize carbohydrates for energy. In the body, carbohydrates are broken down into a molecule called glucose, which is either used for energy or stored for later use.
All of the above are made up of units of sugar, the difference between each type of carb is simply the number of sugar units it contains and how they are linked together.
These are made up of 1 or 2 units of sugar.
Carbs with only 1 unit of sugar are called simple sugars, but their formal Sunday name is ‘monosaccharide’ (it’s Greek ha).
Fruit also falls into this category as Fructose.
Carbs with 2 units of sugar are called double sugar (no surprises there) with the fancy name of ‘disaccharide’.
Common day to day examples of simple carbs include sweets, cereals (coco pops etc) cakes, Lucozade and other energy drinks.
Simple sugars are often linked to the above processed foods (hence the bad press), but the reality is they are present in a range of naturally occurring foods such as the aforementioned fruit, but also in veggies & milk products.
What separates the two is that the naturally occurring food choices will also contain naturally occurring vitamins and minerals, making them a potentially more nutritionally dense choice.
This why many people would consider a banana to be ‘healthy’ and Skittles ‘unhealthy’.
They both contain simple sugars, both contain calories, both would have a similar effect on blood sugar, but as the banana is natural or what could be deemed as ‘real food’ it also provides the body with vitamins and minerals.
However, there is no real rational argument to support eating 5 bananas a day (even though it is ‘healthy’ and one of the ‘5 a day’) if the goal is fat loss as this can clock up around 500 kcals, which is quite a chunk out of anyone’s daily allowance.
If you are looking for a lower calorie fruit option, try pineapple, watermelon, berries, fresh or frozen (frozen are a lot cheaper).
Simple carbs are very fast acting, and quickly absorbed by the body to produce energy. Because they are broken so quickly they cause a rapid increase in blood sugar levels.
This is why it is common practice when anyone feels dizzy to give them a sugary drink or snack.
There are pros and cons of implementing simple sugars into your diet, depending on how and when these choices are made.
Before I go any further, this is probably a good place to emphasise and stress that (despite what the media will have you believe) sugar in isolation is not responsible for making you or anyone else fat!!
The single most important factor in weight loss and weight gain is the total amount of calories consumed and whether an individual is in a calorie deficit or a calorie surplus.
Excessive calories creates weight gain, NOT excessive sugar!
However, practically speaking sugar isn’t particularly filling, and as it digested so quickly this is what can make it very easy to overeat on.
Try it: eat a bowl of kids cereal and tell me you aren’t hungry again within an hour?
Does a slice a cake actually fill you up and leave feeling satisfied in terms of hunger?
Or does it just ‘keep you going’?????
However there may be times when you wish to consciously implement fast acting sugars into your routine, and placing them around your workout window can be an advantageous choice for some people. This may be time when you want to consider choosing foods that can be digested easily, as long as it fits into your total daily intake in terms of calories.
I deal with a lot of people who claim to have sugar cravings, and who also believe that they have a perceived ‘weakness’ when it comes to certain food choices.
If you feel you are craving sugar or something sweet, it’s very often down to your blood sugar levels dropping and you needing that ‘quick fix’ to bring them back up rapidly.
The easiest fix for this to simply try to eat a bit more regularly if possible. This isn’t to do with metabolism (that’s a whole other subject) but practically speaking leaving large gaps between meals can often lead to you to reaching for the quickest sugary fix.
When these carbs are made up of 2 or more units of sugar their funky name is ‘polysaccharides’, when these carbs have 3 to 10 units of sugar they can be called ‘oligosaccharides’.
Common day to day examples of complex carbs include: porridge oats, rice, pasta, bread, potatoes, and beans.
The key to complex carbs is in the name, as they are made up of many many units of sugar, this is what makes them ‘complex’.
This is why complex carbs take a lot longer to digest than simple carbs. This results in glucose being released slower and at a steadier rate than simple carbs.
Opting to fuel your body on complex carbs may help to provide stability in your blood sugar levels and potentially help with those cravings. For example, a bowl of porridge oats will leave most people fuller for longer compared to a bowl of coco pops.
If you feel you giving in to cravings, I always advise noting at what you have eaten on that day in question and looking for patterns linked to the choices you are making.
How many carbs do you need? When should you have them? What if you are ‘sensitive’ to carbs?
The subject of carb consumption and when/where you should eat them can be a very confusing topic, and there are many strategies that can be utilised, all to a potentially positive effect.
You may have heard or read about the following:
>Cycling carbs (using low & high carb days).
>Nutrient timing (placing majority of carbs around the workout).
>Carb back loading (eating most of carbs on the evening or later in the day).
>Intermittent fasting (consuming all your daily calories within a set timeframe each day).
All of which have their place, based on activity levels, training intensity, lifestyle and personal preferences.
I’d just like to reinforce the fact that THE single biggest factor in fat loss is ensuring you are in a caloric deficit. The subject of when you place the carbs and how many you have/need is irrelevant if you are not in a deficit.
The most important factor is your overall net energy balance opposed to where you place the carbs in your diet.
How many carbs do you need?
A very simple way to look at this is to consider that:
Carbs are fuel, but are you using the fuel?
If you have a busy/active job, have a high daily step count, on your feet all day AND you are training hard consistently, then the chances are you may need more carbohydrates than a sedentary inactive person.
If you are sitting on the sofa all day having a lazy movie day and not training, do you need as much fuel?
There are ALWAYS medical exceptions to everything that I have stated, and some people will have issues in tolerating certain macronutrients. Just as some people will have genuine hormonal issues that will create issues with carbohydrate consumption.
If this is the case then medical advice/guidance is the best step forward. Blood testing can be done to help assess genuine issues.
Practically speaking carbs can be easy to overeat on, a big factor in this is often cost.
For example, rice, bread, potatoes, & pasta are all relatively cheap options that provide larger quantities of food compared to protein sources like fish & meat.
However, for a LOT of people, when it comes to claims of carbs being their enemy, they are simply NOT doing the following:
>Ensuring they are in a caloric deficit.
>Matching their carb intake to the demands of their day (ie they are simply not moving enough on a daily basis).
>Training hard consistently and progressively (this is all relative.)
If you consider all of the above factors, it becomes clearer how some people appear to handle carbs better due to better due to activity levels and training intensity.
If you are reading this and have no idea of your current daily caloric intake, start by tracking your foods:
Download MyFitnessPal, it’s a free app that’s pretty easy to get your head round and will help you log your daily intake.
Start by looking at the TOTAL daily calorie intake, before deciding how many carbs you are or are not going to consume.
Remember: If you overeat on ANY macronutrient (protein, fat or carbs) you will NOT achieve your fat loss goals.
As ever, if you need any help in putting any of this into practice, give me a shout.
Tristan ‘carbs, carbs, carbs’ Buttle.
I’ve just got back from a week in the Lake District with my girlfriend and her family friends, we had an amazing time and I would recommend it to anyone!
A week of biking, walking, hiking, relaxing & chilling with one of my favourite people was exactly what I needed.
Part of the trip included the opportunity to go mountain biking, which I agreed to, even though I haven’t rode a bike (as in an actual bike, not spin bike) in a VERY long time, and given that some the guys on the trip were well into biking, I don’t mind admitting I was a bit nervous!
The night before I was advised to borrow some padded shorts to protect the ‘delicate’ parts of the male anatomy……..
Fast forward to the next morning, and there I was, walking a bit strange and feeling like I was wearing a big nappy…
I was questioning whether this was actually necessary, as it seemed a bit overkill in my inexperienced mind….
Oh how wrong I was!!!
After getting about half way around the course, let’s just say I was VERY thankful I had my nappy on!
It’s a unique feeling that only men reading will be able to relate to, but all of sudden the padded shorts made absolute perfect sense!
If you relate this to your health & fitness goals, there is a valuable lesson to be learnt:
>Experience leaves clues…..
If you are unsure about how to tackle your goals or have little experience to draw on in the gym, then seeking advice from an experienced professional will help to you to massively enhance your performance and your results.
Don’t be afraid to ask for advice, and don’t be afraid to embrace something new even if it seems strange like wearing a nappy!
That’s all for today, until the next time
Tristan ‘pampers’ Buttle.
P.S – I’ll be back in touch this week, speak soon.
The supplement industry is truly MASSIVE, you name it, there’s a supplement for it………
It can all get very confusing, and understanding supplementation can be made increasingly difficult by public perception and branding.
For example, if you were to ask the average person what they think of protein shakes, a typical response could be “you don’t know what’s in them; it can’t be ‘good’ for you”.
In their mind, you may as well be publicly sticking a needle in yourself!
The exact same person probably wouldn’t have the same reaction to somebody drinking a ‘sports based’ energy drink, which are extremely widespread and available from just about every shop/supermarket. Despite these drinks very often being highly calorie dense and containing a wide range of stimulant based ingredients, they are for the most part socially acceptable……….
Lucozade for example, is actually marketed, endorsed, and supported by athletes, yet is purchased and consumed by an often inactive demographic, without any secondary thought being given.
What do you need to consider when it comes to supplementation?
Firstly it is essential that you have a balanced diet containing all the necessary nutrients (macros & micros) before introducing any shake or supplement. It is far more beneficial to get your diet on track first for you to notice tangible results and also for you to make vast improvements in your health & performance (both in and out of the gym).
Remember that there isn’t a supplement invented that will transform you or help you if the rest of your diet & lifestyle is poor!
By definition a supplement is ‘Something that completes or enhances something else when added to it’………………..
The use of any supplement is also obviously dependent on your individual goals. I always suggest that before you commit to purchasing any supplements you discuss your goals with a professional, and do your own research.
I do acknowledge that supplements can play a role within your routine and can definitely help in terms of reaching your goals, however, I would encourage you to consider the following pointers with regards to your existing diet & lifestyle before buying and committing to any supplements:
>Are you aware of your average total daily calorie intake?
>Are you aware of what is potentially lacking in your diet in terms of micronutrients?
>If your goal is fat loss, are you in calorie deficit?
>If your goal is to increase muscle mass, are you in a calorie surplus?
>Are you eating sufficient amounts of protein/carbohydrates/good fats to support the level of training you are performing at?
>Are you eating at regular intervals to avoid potential binging? This doesn’t have to always mean 5 meals a day, I’m merely encouraging you to question your existing patterns, are you consistent in your approach?
>Do you plan ahead and prepare your meals, if and when required?
>Do you drink sufficient water for your bodyweight on a daily basis? (https://tristanbuttle.wordpress.com/2014/01/20/are-you-drinking-enough-water/ – have a read to find out how much).
>Do you feel you get sufficient sleep and recovery? (See my blog https://tristanbuttle.wordpress.com/2015/07/28/struggling-with-your-sleep-read-this/
>How much stress do you have within your current lifestyle and how do you combat it?
Before you part with your hard earned cash, I would suggest avoiding:
>Any product that claims to have ‘steroid like’ effects or benefits! The only products that have steroid like effects are steroids!
>Any product that relies solely on buzz words, such as ‘super lean’ or ‘shredded’.
>Any product you are potentially buying solely because someone else is the gym also happens to be using the same product.
>Any product that hides the active ingredients behind the term ‘propriety blend’. This can be very misleading and can often mask the active ingredient quantities, save you hard earned cash and don’t get conned!
>Any product that is promoted/endorsed exclusively by the latest reality TV star!!!
>Any product that encourages you to regularly replace meals with shakes.
What supplements would I recommend you do use?
>A quality whey protein powder – this can prove to a convenient source of protein for some. I tend to favour using it in conjunction with other foods such as oats or yoghurt.
>Creatine – this is a supplement that has been around since the 70’s, and has been proven to have many benefits, to read more click here: https://tristanbuttle.wordpress.com/2015/06/07/confused-about-creatine/
>ZMA – this one of my favoured supplements for aiding with sleep.
>Fish Oil – this boasts a huge number of benefits, including the contribution of normal/healthy function of the heart.
>Vitamin D – if you live in sunny old England, it’s worth considering that exposure to sunlight is responsible for Vitamin D synthesis, and is responsible for the majority of Vitamin D intake in the body.
>Vitamin C – this contributes to normal function of the immune system.
That’s it, it may not be the sexiest selection, but I guarantee they will have a greater impact on your health & performance opposed to the fad/false hope supplement on the market. It will also prove to be far less damaging to your bank account!
I suggest that you consider addressing all the above points before introducing any form of supplementation into your routine.
Doing this will not only improve your health massively, but also place you on the right path to achieving your goals.
Thank you for taking the time to read this, if you found it useful please like and share with others.
If you need any help or further advice, give me a shout.
Tristan ‘keep supplementation simple’ Buttle.