Tasty Fresh Bagel

Here is a very simple yet incredibly nutritious recipe for a Bagel. Perfect for a mid-morning snack to maintain protein and carb levels post morning workout. I'll definitely be making a lot of these.

Take 1 Brown Bagel

Add 2/3 slices of soft Mozzarella cheese for calcium
Add 125 grams of sliced organic chicken
Add a sprinkling of diced Jalapenos for taste
Add 1 slice of freshly cut beef tomato
Add freshly washed ice burg lettuce
Add one spoonful of light mayonnaise

Squeeze together for a delicious fresh and healthy Bagel

Calories: 320
Protein: 36 grams
Carbs: 17 grams
Fat: 12 grams

Perfecto!

Daily Calorie Expenditure Formula

So how many calories should you consume a day? Well that really depends on your goals. Simply defined you could fall into either

a) Weight Gain
b) Weight Loss

To gain weight it is recommended that you consume around 500 additional calories to your daily maintenance requirement which should equate to roughly 1lb of weigh gain per week.

Therefore to lose weight the principle is reversed with a calorie deficit of between 250-500 calories per day vs. daily maintenance delivering between 1-2lbs of fat loss per week.

It is important to remember that the make up of these calories is incredibly important, ie. only eating fat calories in a day then reducing the amount by 500 points is hardly going to have a profound affect but we can cover this off at a later date.

For now please use the following formula to calculate your daily calorific maintenance requirement to work from.

A) Your weight in pounds
B) Multiply A by 11 to get your resting metabolic rate
C) Multiply B by 1.6 to estimate your daily calorie expenditure through normal activities
D) STRENGTH TRAINING - Multiply your number minutes per week of ST by 5
E) AEROBIC AND SPRINT TRAINING - Multiply your number of minutes per week of AAST by 8
F) Add D and E together and divide by 7
G) Add line C and F together to get your daily calorie requirement

Hope this helps, I'll go into more detail soon.

Fit For Living - Welcome

Hello and welcome to Fit For Living. A brand new blog dedicated to physical fitness, well being and health.

My name is James and I am the author. I am not a personal trainer and I don't pretend to know everything about being fit. But what I lack in recognised education on the subject I make up for with drive, determination, a thirst for information and a willingness to share.

In February of 2007 I was diagnosed with testicular cancer. I have since had an operation to remove the cancerous tumor and am currently undergoing chemotherapy. If everything goes to plan I should be cured by July, which brings me to the reason for this blog.

I have always been interested in fitness. I've been to the gym, played squash, football and even attempted bodybuilding over the years however with the discovery of cancer I have a new found desire and drive to become the fittest and healthiest I have ever been. Unfortunately the side effects of chemo mean I can't really push myself my undergoing treatment but I am in the process of putting together a plan. A plan that will see me transform myself over the last 20 weeks of the year ready for a well deserved holiday in Australia with my girlfriend over Christmas.

I will go into the detail of the plan in subsequent posts and you can follow every rep, every set, every setback and every accomplishment right here. I'll be honest and open about my progress, if any, and share all of the knowledge I gain as I look to educate myself and become 'Fit for Living'.

So please, visit again, share my journey with me and hopefully come Christmas we'll all be where we want to be.

Thanks for reading.