MFP Set My Calories Too Low, HELP!
On today’s podcast we take on 6 questions from YOU!
Click here to listen to the full episode.
1) What are 5 foundational movements that kids should learn pre-weightlifting?
Rather than specific foundational movements, I would make sure they are learning the foundations of each movement before adding weight (just like adults would).
Start with an air squat and make sure they understand the mechanics before going to a weighted light goblet squat and so on.
Start with a PVC deadlift to understand the mechanics before using very light dumbbells.
They can even learn advanced movements like the snatch this way without risk.
2) When I mix creatine into my drink, there are always little particles at the bottom that are hard to swallow. Any tips?
Try different brands and make sure you are getting micronized creatine.
You can also try mixing it into thicker substances like cottage cheese or yogurt if you are still not having good luck mixing it into liquids.
I use Bulk Supplements brand Creatine.
In the morning I mix 16oz of water with flavoring added in with my creatine and then I refill that glass before it gets empty… that is usually how I get through the ‘gritty’ last few bits of creatine.
3) I’ve worked out 3 days per week for a long time, but lately I’ve only been able to do 2 times per week consistently. What kind of training split do you recommend for 2 days per week?
I would recommend doing two full body days if you can only hit two workouts per week.
These are going to be longer workouts to fit everything in, close to 90 minutes.
Since you want to hit every lift, here is out I would organize my days:
Day 1: Barbell Squat, Barbell or Dumbbell RDL, Barbell Press, Dumbbell Bench
Day 2: Barbell Deadlift, Barbell or Dumbbell Front Squat, Barbell Bench Press, Dumbbell Press
You also want to hit the 2-3 accessory movements per day possibly doing 4-5 sets.
Working out only 2 times per day it will be even more important to stay CONSISTENT!
4) I used MFP to set my calories for fat loss and it gave me 1300 calories with 50% carbs, 20% protein, and 30% fat. This sounds off. What do you think? I’m 5’3”, 160lbs trying to lose about 25 pounds.
That sounds very low and in fact that's the danger of using apps to set your calories for you. The first issue I see is that setting a more drastic goal like 25lbs can skew the results when you are dealing with a calculation (rather than a human) helping you determine your calories.
Try entering 5lbs of weight loss if you have to use the MFP calculation. Then once you lose that weight, enter another 5lbs of weight loss and so on.
I used our Calorie & Macronutrient Guide Calculator (linked here) and it came up with eating about 1,800 calories per day.
The main issue with a very low caloric deficit is you can hit it for a few days but if you splurge into around 2200 - 2500 over the weekend because you are starving you end us skewing the weekly average.
We recommend a slower pace of losing weight more like .5lbs per week. That will take a while but will be more sustainable in the long run.
5) How do you guys lift heavy when you’re traveling in your camper?
We adjust the intensity we are working at when we only have access to lighter weights.
Doing more reps, reducing the rest between sets, or adding tempo are all ways that we can add intensity to our sets.
We also change our focus or expectations when we are on the road. If it’s a longer trip we will work on more endurance based workouts.
Equipment we bring with us on the road includes adjustable dumbbells, bands, an ABMAT, a yoga mat, and travel stepper. This ensures we can always get a workout in even if it’s not perfect. Consistency over perfection wins ever time!
6) Do you think that coaches should be in shape?
Yes.
Or going through the process of getting in shape.
This doesn’t mean a coach needs to be stronger and faster than their clients. This means they need to be practicing methods they are coaching their clients on.
The full episode can be found here: https://youtu.be/R-Lf05tpXMg