Nutrition & Recovery | Podcast Ep 466 – Leaning Out Based on My BMR Calculation

Author / Cali Hinzman

34 Min Listen

In this episode the Crew dials the voicemail to answer a question from a loyal Power Athlete Radio listener:

Quick nutrition question, I started a cut 2+ weeks ago and my weight has been flat. My BMR is 3150 calories and I am eating 2650. I’m 40% CHO, 35% PRO, and 25% Fat as I do not feel too great on fat. Am I just being impatient and if so, when should I start to pivot? Goal is 212 down to 195.

Too many people just eat to consume calories, try dining for a change.

Similar to using a formula to calculate your 1RM without actually benching, the BMR.com calculator cannot be trusted.

The Power Athlete Nutrition Ninjas join John and Tex for BMR, burning fat, and of course, banter. The @TrainHeroic training feeds bring a question targeting leaning based on an estimated Basal metabolic rate (BMR), the minimum number of calories required for basic functions when the body is at rest.

Is 2 weeks long enough timeframe to see leaning out results? How do I find my actual BMR? Where do fats, carbs, and proteins factor into my daily energy expenditure? How much should I decrease the calories if I do not see my abs here soon?!

Read Now: Body Recomposition: Playing the Metabolic Market by Ben Skutnik

Empower Your Performance

Have you been squatting on questions for John, Luke and Tex? Maybe you have asked around, and just can’t land on a straight answer. Take a breather, give us a call, and let us do the leg work.

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The Power Athlete Radio hotline is OPEN! Dial (929) ING – ING0, leave us a detailed message, and we’ll get to work on finding you answers!

That’s (929) 464 – 4640

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Tagged: BMR / Calorie Balance / Calories / Carbohydrates / Leaning Out / Leaning Protocol / Nutrition / Nutrition Coaching / protein

AUTHOR

Cali Hinzman

A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers. Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals. With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness. In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.