Basics on Nutrition

There are 2 parts of your body (composition) that you are in control of in nutrition, muscle and body fat. You need to lose weight (to make the weight) and if you cut back equally on your macronutrients (protein, carbs and fats) you will cannibalise (burn off) muscle and body fat. Muscle is stored protein and body fat is stored energy normally from carbs and fats. What you need to do is eat enough protein so that your body has no need to cannibalise muscle but be deficient in energy foods (carbs and fats) so that your body has to cannibalise body fat for its shortfall in energy. In other words, less energy in (burn body fat) more energy out (training).

What is a Kcalorie?

A Kcalorie is not a nutrient, it is just a measurement of energy within a nutrient.

Macronutrients are proteins, carbs and fats and these are measured in Kcals.

  • 1 gram protein = 4 Kcals
  • 1 gram carbs = 4 Kcals
  • 1 gram fat = 9 Kcals
  • 1 gram of alcohol = 7 Kcals although we would term these as “empty” Kcals because they have no nutritional value.

There are examples of obese people that are malnutritioned because they have put gained weight eating or drinking high Kcal, low nutrient foods. Some examples of these are:

  • Alcohol
  • Sugars
  • Processed Foods
  • High bad Fat foods


Some examples of these high Kcal/low nutrition meals are

A KFC meal – 3 pieces chicken, chips and a cola is 1500 Kcalories.

A McDonalds average meal – 1500 Kcalories

A large Pizza can be 3000 Kcalories

The key is to eat low Kcal(lose body fat) high nutrition meals (get adequate nutrient for the recovery from the trauma of training)

Some examples of low Kcal/high nutrition meals/food/supplements are

A chicken breast, baked potato and veg is about 450Kcals

A Salmon steak, pasta and veg is about 550 Kcals

A grilled piece of white cod, rice and veg is about 400Kcals

2 boiled or scrambled eggs on 2 pieces of brown toast is 300kcals

A very big (250g) of green veg is only 60Kcals

I piece of fruit 60Kcal


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