Less is Not Always More: One Girl's Nutrition Mistake

When referring to anything flashy or gaudy, or in other words, intense, less can be more. I mean, zebra print from head-to toe-might be a bit much, right? Now, Lululemon from head-to-toe...that's probably workable! But, I digress...

Body Fat Truck offered at CCSC every 3-4 months. Sign up for the CCSC Beyond the Bar newsletter to get notified of the dates!!

Body Fat Truck offered at CCSC every 3-4 months. Sign up for the CCSC Beyond the Bar newsletter to get notified of the dates!!

Let's talk about getting into a smaller (or bigger--depending on your goal) pair of lulus...or zebra pants if that's your 'thang'.

Many CCSC badasses...I mean, members...recently assessed their body compositions using the hydrostatic body fat testing offered by the Body Fat Truck.

First off, if you got down on yourself, c'mon over and let's have a private little talk...it's information that can be used to aid you in achieving a goal...nothing more.

So, whaddya do with that piece of paper that reveals your lean body mass (LBM), fat mass, and caloric needs? Well, that depends on your goals.

I've participated in many a Body Fat test; and, one time, I learned something very important that I'd love to share.

My goal, after this particular test, was to maintain my lean mass as well as to lose fat. My basal metabolic rate (BMR) was set at about 1700 calories daily. I thought, logically, if I eat at my BMR, I should see a significant fat loss! So, I started eating about 1700 calories a day. Results? In about 3 months, I weighed in exactly the same as the last test. My body composition, however, had shifted. I gained four pounds of fat and lost four pounds of muscle...that's not a typo. And, I could see it in the mirror...my body was indeed less toned. The moral of this teeny tale, my friends, is that less (calories) is not always more (fat loss). So, if your goal is fat loss, please be sensible about setting up your caloric plan. Do not simply eat at your BMR!

Here's why: Your basal metabolic rate is also known as your Resting Metabolic Rate (RMR). This means, your body burns approximately that many calories even if you stayed in bed all day. Certainly then, this isn't enough energy to also do all the other daily things that also require and burn calories in addition to your high intensity fitness regimen.

If your goal is fat loss, be sure to add 100-200 calories to your BMR total even on days you don't work out. On days you do, add 300-500 calories to your BMR--depending on your soreness and the intensity of your WOD. This way, you'll lose fat and maintain or even possibly gain some muscle. Now, if your goal is to add mass, and you want to remain as lean as possible, add 600-800 calories to your BMR again depending upon your daily activity and intensity in the gym.

Less is not always more...take this advice on a case-by-case basis. Like, when you eat a brownie (that means ONE), for instance! Enjoy it, savor it, relish it, and know that in this particular case, less can be more. Just remember, it sometimes isn't. 

- Amber St. Claire