listen to week #2
Buff or Bust is a 12 week fitness podcast featuring your favorite podcast host, ME, Brian L. Patton, The Sexy Vegan. I am guided by my co-host, champion vegan bodybuilder and author of Shred It, Robert Cheeke. You will learn a ton fitness and diet tips, and I will attempt to put them into action...I'm not good at this stuff, so, who knows how it will go?
Body Fat 29.5% (my ideal, so says the internet, would be 15% - 18% YIKES!)
Muscle Mass: 35.0%
I am using this Weight Guru scale that has an app, and records your measurements on your mobile device.
Chest - 44.5 inches
Waist - 45.5 inches
Arms - (R) 15 inches and (L) 14.5 inches
Thighs (R)25.5 and (L) 26.5
I'm using the My Fitness Pal app to calculate what's in my food.
- BMR - Basal Metabolic Rate - 2080 calories (here's a handy dandy calculator to figure out yours)
- Harris Benedict Equation - 3224 calories required considering my activity level (here's a handy dandy guide to figure out yours)
Each macro nutrient contains a set amount of calories:
- For 1 gram of protein there are 4 calories
- For 1 gram of carbs there are 4 calories
- For 1 gram of fat there are 9 calories
So if I consume 30 grams of fat, 420 grams of carbohydrates, and 80 grams of protein in a day, I figure it like this:
Fat: 30g x 9 = 270 calories
Carbs: 420g x 4 = 1680 calories
Protein: 80g x 4 = 320 calories
For a total of 2,270 calories in a day.
To figure out the percentages, divide each calorie amount (fat, carbs, protein) by the total number of calories (remember, I'm aiming for 15% fat, 70% carbs, 15% protein):
Using the numbers above, I do this:
270 (fat calories) ÷ 2,270 (total calories) = 0.118 Converted to percentage by moving the decimal point two places to the right we get 11.8%.
1680 (carb calories) ÷ 2270 (total calories) = 0.74 or 74%.
320 (protein calories) ÷ 2270 (total calories) = 0.14 or 14%
These numbers are close to what I'm aiming for which is 15% fat, 70% carbs, and 15% protein.
The My Fitness Pal app actually will do all of these calculations for you, however I'm doing it by hand now, so I can fully understand it...I'm a little slow.
The great Kittee Berns author of the award-winning Ethiopian cookbook Teff Love kindly sent me this recipe she put together after listening to last week's episode. It is so damn good! I doubled it and have a giant tub of it that I'll probably eat for breakfast right now.
If you don't have a pressure cooker, you can just simmer it in a regular pot, but it will take longer. You may need to add more liquid along the way, as it cooks, as there will be evaporation in a regular pot.
I left the oil out of it when I made it, and just did a water sautee. If you want to learn more about oil-free cooking, in general, listen to my interview on Sexy Vegan Radidio with Chef Del Sroufe: HERE! Tons of great tips for super healthy cooking in there!
Sautee in a little olive oil with a pinch of salt:
1/2 onion, diced
1 celery stalk, diced
1 jalapeño, diced (removed seeds and pithe)
2 cloves garlic, chopped
1 carrot, thinly sliced
1 diced potato
1 bay leaf
Tiny bit of liquid smoke
1 cup green split peas
3 1/2 cups water
Cook on manual high pressure for 17 minutes, NO pressure release (I.e. let pressure come down naturally) Season to taste with salt, nooch and hot sauce.
This makes 5 or 6 servings
You can see the shitty picture I took of it on my instagram feed, or you can look a this much nicer one that Kittee sent me.