Barbell Shrugged Physiology Friday: [NUTRITION 101] The Exact Calories, Macros, and Micronutrients to Fuel Performance and Optimize Health w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner
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May 9, 2025 In this discussion, nutrition coach Dan Garner dives into the science of optimizing health through tailored dietary protocols. He highlights how to calculate total calories based on individual goals, stressing the importance of maintenance calories for body composition. Garner explains the macronutrient breakdown essential for performance, shares tips for meeting protein needs, and emphasizes the often-overlooked impact of micronutrients. He even tackles the balance of whole foods versus supplements, making it clear that nature offers the best nutrition.
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Calories Rule Body Weight
- Calories in versus calories out fundamentally controls body weight changes.
- Macronutrients influence how that body weight appears and performs, not total weight itself.
Caloric Guidelines for Goals
- Use body weight times 15 calories for maintenance, 16 or higher for gaining, and 14 or lower for fat loss.
- Lose no more than 0.5% to 1% of body weight weekly to avoid metabolic slowdown.
Dan's Weight Gain Struggle
- Dan gained 25 pounds from around 185 to 210 for a strength phase but felt lousy aside from while benching.
- He now prefers to live around 180 pounds, considering his small genetic frame.