What's With The Number 3,500?

When it comes to nutrition and fitness, the number 3,500 is one of the most important numbers you should know. I will explain why.

There has been many individuals who I have come across with fitness goals. Some want to lose weight and some want to gain. Either way, but you have to eat the right amount of calories to reach your desired goal. I always recommend to my clients to count their calories for at least one week. That way you will have a good idea of your habits, pattern, and frequency of consumption. By knowing that, you are better equipped to make the necessary yet strategic changes that will help you reach your goal.

Consuming 500 calories above your daily intake will help you gain 1 pound per week. Conversely, consuming 500 calories below your daily recommended intake will help you lose one pound per week. By the end of the week you will be at 3,500 calories plus or minus. It is always safe practice to gain or lose no more than two pounds per week. Skin elasticity, metabolic rates, and other body functions can be effected dramatically with extreme weight loss or extreme weight gain. Extreme weight gain will cause stretch marks among other problems. But let's get back to the number 3,500. Here's the break it down:

A 150 pound male (Bo) wants to gain weight. His caloric intake is 2,000 calories per day. He would have to consume 2,500 by the end of the day if he wants to gain 1 pound by the end of the week. 500 x 7 = 3500 calories for the week.

*NOTE*
Depending on how many calories you burn through the day, the caloric loss still has to be compensated by the end of the day to reach your 3,500. For instance, if Bo worked out and burned 300 calories, he would have to consume 300 calories more than his 2,500 to reach the 3,500 calories by the end of the week. 
2000 - 300 + 800 = 2500 make sense? Good! Let me know if you have any questions on that.

This of course goes into what meals Bo eats through the day. So if you want to gain or lose, you have to eat. It's that simple. Skipping meals is a joke. Don't do that. Eating like a pig is a joke if you're trying to gain weight. Don't do that. You will look like a pig as well. Bo wants lean weight and not fat weight. Do eat smart, eat clean, and eat on time.

 

As always, thank you for your time and for putting your health first.