Let’s Begin:

Now that we’ve covered all of our training procedures,

it’s time to get into one of the most important areas, in
regards to your physical success. This is an area where a
majority of your results are going to stem from.
Following the Physique Sculpting nutrition structure does
allow you the freedom to eat what you’d like; but there
are important areas you need to be aware of, and follow
in order to make this “free-diet” work for you.
There are 4 things to always be conscious of, when it
comes to achieving physical success while also allowing
you the freedom to eat freely. Those 4 areas are your
daily caloric, protein, carbohydrate and fat intake.
Caloric Intake: This is the number that’s going to outline
the range of your eating freedom. Once this caloric
intake number is found, it’s extremely important that
you stick close to it. Consume too many calories over this
amount, and fat gain is inevitable. Eat too few calories
below it and you run the risk of losing muscle. For these
reasons, it’s detrimental to accurately assess and stick
within the amount of calories you’ll need on a daily basis.
The method I use to calculate my caloric intake is the
Harris Benedict Equation:
Men Metric: BMR = 66.5 + (13.75 × weight in kg) + (5.003
× height in cm) – (6.755 × age in years)
Women Metric: BMR = 655.1 + (9.563 × weight in kg) +
(1.850 × height in cm) – (4.676 × age in years)
Men Imperial: BMR = 66 + (6.2 × weight in pounds) +
(12.7 × height in inches) – (6.76 × age in years)
Women Imperial: BMR = 655.1 + (4.35 × weight in
pounds) + (4.7 × height in inches) - (4.7 × age in years)

Now that we have our BMR calculated, we can now take

the next step in accurately calculating our required daily
caloric intake. This will be done by taking into account
our activity level. Below you’ll see 5 choices of activity
level to choose from.

Little to no exercise Daily kilocalories needed = BMR x 1.2

Daily kilocalories needed = BMR x

Light exercise (1–3 days per week)
1.375

Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55

Daily kilocalories needed = BMR x

Heavy exercise (6–7 days per week)
1.725
Very heavy exercise (twice per day, extra heavy
Daily kilocalories needed = BMR x 1.9
workouts)

If you work a typical office job, or find yourself sitting

most of the day/ not very active at work; it’s a safe
assumption that your activity level is between the “Light
Exercise” and “Moderate Exercise” criteria. *This is
taking into account consistent use of the Physique
Sculpting Program.
It’s easy to narrow down the selection by taking into
account your physical goals. If your goal is mostly focused
on burning body fat, I would suggest you choose the
“Light Exercise” activity level. If your goal is more aligned
to building muscle as opposed to just losing fat, I would
suggest the “Moderate Exercise” activity level. *This is
taking into account consistent use of the Physique
Sculpting Program.
**For those of you who work a physically demanding
construction-type job and are looking to burn fat, I would
suggest the “Moderate Exercise” activity level. If you
work a physically demanding construction-type job and
are looking to build muscle, I’d advise you select the
“Heavy exercise” activity level. *This is taking into
account consistent use of the Physique Sculpting
Program.
With your activity level selected, you’ll then go forward
with multiplying your BMR by your activity level, to give
you your required daily number of calories to maintain
your weight. From there, we’ll get into tweaking this
number based on your goal of either burning body fat or
building muscle.
As an example; if you calculated your BMR to be 2400,
and you selected “Light Exercise”, you would then go
forward with a multiplication of 2400 x 1.375 (the “light
activity” numerical value). This would then leave you
with 3300 calories per day to maintain your body weight.
Now that we have our daily caloric intake calculated, it’s
important that we either give ourselves a calorie surplus
or calorie deficit. Meaning, a specific amount of
additional, or reduced calories to consume each day;
which will be used to either build muscle or burn fat,
depending on your physical goals. If you’re looking to
build muscle, I’d recommend sticking within a caloric
surplus of between 250-500 calories per day. This volume
of extra calories will be manageable for the body to
handle (without gaining too much fat), and should be
sufficient for muscle growth. If you’re looking to burn
body fat, I’d recommend sticking within a calorie deficit
of 250-500 calories per day. This reduction of calories
won’t cause a huge crash in energy or a feeling of intense
hunger throughout the day. Both the calorie surplus, as
well as the calorie deficit, are extremely manageable
between 250-500 calories. If you create a larger margin
of a calorie surplus or deficit, you run the risk of biting off
more than you can chew (metaphor), and not being able
to sustain your nutrition plan in the long run.
Again, using our example of the BMR of 2400 calories
(which when multiplied by the “Light Exercise” activity
level of 1.375, we were given 3300 calories per day), I’ll
exemplify what the daily caloric intake would be if your
goal was to burn fat.
3300 calories – 500 calories= 2800 calories per day.
Therefore, in order to begin burning fat, our example
individual would need to consume 2800 calories per day.
It’s important that this “daily caloric intake goal” is never
just blindly followed either. There needs to be a constant
awareness of your body composition and levels of fat/
muscle. If you’re noticing your physique really isn’t
changing after 2-3 weeks, simply tweak your caloric
intake by increasing or decreasing about 200-300 calories
per day; respective to your physical goals. To burn more
body fat, increase your calorie deficit by a further 200-
300 calories. To build more muscle mass, increase your
calorie surplus by an additional 200-300 calories.
Food Choices:
With your caloric intake calculated, you’ll now have the
ability to eat very freely; so long as you’re able to fit your
chosen foods within this caloric intake “limit”. I suggest
you try and eat as clean as possible in the earlier part of
the day, and then give yourself more freedom to eat the
foods you enjoy more, later in the day. This creates sort
of a “reward-system” in your mind. We must make a few
“healthy” and “clean” choices (fruits, vegetables, nuts &
seeds, lean meats, whole grains) throughout the day, to
provide the body with the nutrients it needs to function
most efficiently.
By “healthy” and “clean” eating, I mean eating fruits and
vegetables that you like, or in a manner that you enjoy.
For example, you won’t EVER catch me eating raw
vegetables by themselves. Rather, I’ll combine them with
a nice ranch dipping sauce to make them more tolerable,
and evenly slightly enjoyable. I know the benefits of the
food, so I find ways to incorporate them into my diet as
enjoyably as possible. When it comes to fruit, I’ll stick to
eating my favourites; pineapple chunks, cherries,
strawberries etc.
Protein Intake:
If you’re looking to build a lean yet muscular physique,
protein intake is something you’re definitely not going to
want to neglect.
For best results, ensure you’re consuming 1 gram of
protein per pound of body weight. If you currently weigh
175 pounds, consuming 1 gram per pound of body
weight would require you to consume a total of 175
grams of protein per day. This large quantity of protein
consumed will provide your body with the resources it
needs to build that lean, muscular physique.
IMPORTANT: There are 4 calories per 1 gram of protein.
175 grams of protein will reflect 700 calories coming
from protein. *This will be important down below to help
you calculate your total carb intake.
Fat Intake:
Fat plays a vital role in both providing the body with
energy, as well as being responsible for the construction
of every cell in our body.
When calculating the amount of fat your body needs, we
must first choose how much fat we would like in our diet.
You should be getting about 20-30% of your daily calories
from fat.
Here’s how you can choose whether to go more towards
the 20%, or more towards the 30% of your daily calories
coming from fats.
If you have a tough time consuming enough food
throughout the day, a higher percentage of your daily
calories should come from fat. Simply because 1 gram of
fat contains a total of 9 calories, whereas 1 gram of
carbohydrates only contain 4 calories (protein too). So
you’ll be getting double the calories eating the exact
same quantity; 1 gram.
If you’re not having a tough time consuming enough food
throughout the day, or if you’re having a tough time
preventing yourself from overeating, I’d suggest your
total daily percentage of calories coming from fat be
closer to the 20% mark. In order to best satiate you.
Once you’ve selected the most appropriate quantity of
fat, simply multiply that amount with your total daily
caloric intake, and you’ll be left with your total amount
of calories you should be getting from fat. Simply divide
that number by 9 (the total number of calories in a gram
of fat), and you’ll be left with your total daily fat intake,
represented in grams.
Ex. If your total daily caloric intake to burn fat is 2800,
and you’ve chosen to have 20% of your daily calories
come from fats, the equation would look like this:
2800 x .2= 560 calories
Then, we’ll divide our total number of calories by 9, to
calculate the total number of grams of fat we should
consume on a daily basis.
560/9= 62.2 grams
With this calculated, we’ve now found that we would
need 62.2 grams of fat every day in order to build our
lean physique, with our total percentage of calories
coming from fats reflecting 20%.
Carb Intake: Carbs are an incredibly important aspect of
your diet. They’re what provide your central nervous
system and working muscles, the energy that’s required
to not just make it throughout the day, but also
throughout your workouts. It’s even been stated by Iowa
University, “they also prevent protein from being used as
an energy source and enable fat metabolism.” So an
adequate consumption of these carbohydrates is not
only good for providing the body with enough fuel for
the day, but also for preventing the body from robbing
the muscles of protein, to be used for energy, and also
for promoting fat burning as well.
In order to calculate our total carb intake, all we simply
need to do is subtract our daily total calories from the
total of our protein and fat calories. That would look
something like this:
Ex.
Total Calories: 2800
Protein Calories: 700
Fat Calories: 560
Carb Calories: 2800-(700+560)
=2800-(1260)
=1540

In this example, your total number of calories coming

from carbs would be 1540. There are 4 calories per gram
of carbohydrate, so converting that 1540 calories to
grams would look like this:
1540/4= 385 grams
For this example, you would then need 385 grams of
carbs every single day in order to carve a sculpted
physique.

The below quantity would reflect the exact amount of

calories and macros required to sculpt a lean physique
for this example’s purposes:
Calories: 2800
Protein: 175 grams
Fats: 62.2 grams
Carbs: 385 grams
When to Eat/ Intermittent Fasting:
When it comes to nutrient timing, or the best time of day
to start and stop eating is; it’s up to you. What I’ve
learned from personal experience, and from past clients
of mine’s experience; the best eating schedule is the one
that fits you. Meaning, whenever you’re hungry, eat. If
you’re not hungry, don’t eat. The fasting for 14-16 hours
a day could potentially be beneficial, but you’ll never
catch me holding off my eating till 2-3pm. I would lose
my mind. I’ve tried the nutrient timing, and fasting
methods myself, and simply found that they don’t fit into
my lifestyle. Some days I’m hungry the minute I wake up
and so I’ll grab something to eat. Sometimes I’m not
hungry until 3 hours after I’ve woken up, so I won’t eat
until 3 hours after I’ve woken up. It’s called flexible and
realistic eating, and should be a major staple in your
nutrition.
Stick within your daily caloric intake, hit your daily
protein consumption, hit your daily carbohydrate
consumption, eat when you feel like it, and most
importantly, eat the foods you love. It’s as simple as that.
There’s no need to make an easy thing difficult.