Calories 101: Can you lose weight counting calories?

Calories are the theme for podcast #140.

It is timely because this is February 28th. I have a funny feeling that a number of people who had great expectations for losing weight this year have given up.

Don’t give up. Just try a different approach.

Why should I listen to you about nutrition?

  • I have certifications out the wazoo for this very subject.
  • I have a solid track record with my clients for weight loss.
  • I am not trying to sell you anything.

Here is a brief summary of the podcast.

I would love to have you as a subscriber on Itunes. You can find me here at

Is a calorie a calorie?

a bunch of calories!

Yes, there have been many studies that prove, at least for weight loss a calorie is a calorie. A number of studies have people losing weight eating anything from McDonalds to Doritos and losing weight. The key is that they measured portions.

When is a calorie not a calorie?

Even though you can lose weight by eating junk food, you will pay a price in the end. Junk calories have little to no nutritional value.

Who should count calories?

I think everyone should get a good idea of how much they should be eating. Don’t go down that rabbit hole of tracking everything you eat. Personally, I would rather get poked in the eye with a sharp stick than write down everything I eat. I just don’t have the temperament.

Can you accurately measure how much you should eat?

Please don’t ask me exactly how much you should eat. There are way too many variables. Instead, get the big picture and get close. In the calorie game pretty good is good enough.

How do you figure out caloric intake?

Here is an easy formula I learned a long time ago. It is more accurate than a lot of the software out there.


Weight– how much you weigh.

RMR– resting metabolic rate. How many calories you burn without moving.

Activity Factor- How many calories you burn per day moving around. Be safe and use 1.3.

Workout calories– how many calories you burn working out.

See, I told you this would be easy.

Women’s formula for daily caloric intake.

Your weight x 10. Example 150 x 10= 1500 calories per day RMR

Add in your activity factor which is almost always 1.3. 1500 x 1.3= 1950 calories.

Figure out approximately how many calories you burn exercising per week.

4 workouts at 400 calories= 1600 calories per week or 228 per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 2178 calories.

Men’s Formula for daily caloric intake.

These are my numbers. Last body fat test I was at 11%.

Your weight x 11. Example 245 x 11= 2695 calories per day RMR

Add in your activity factor which is almost always 1.3. 2695 x 1.3= 3503 calories.

Figure out approximately how many calories you burn exercising per week.

Running 20 miles per week at 180 calories per mile = 3,600

4 workouts at 500 calories= 2,000 calories per week.

Add both together and you get 5,600 calories /7= 800 calories per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 4303 calories per day.

What do these numbers mean?

Eat that many calories and you will stay the same weight.

Eat 300 more calories pr day to gain weight.

Eat 300 less calories to lose weight.

If you have any of the following symptoms:

  • Trouble losing weight.
  • Trouble sleeping.
  • Irritability.
  • Poor memory
  • Constantly sick

There may be a very easy cure for you. Eat more.

If all this is too much of a bother, just go with this.

Eating Plan for Women

Eating Plan for Women



























Eating Plan For Men

Eating Plan for Men

Intermittent Fasting- Sample 1 Day Fat Loss Plan

Does Intermittent Fasting Work?

This is an absolutely brilliant article by the guys at Biotrust.

Full disclosure, I am an affiliate with Biotrust. So if you decide to buy something from them I get a small commission.
It doesn’t affect your price at all but it does help pay the cost of my podcast and website.
If you decide to try their products and don’t like them, they have an empty bottle refund policy.
So you don’t have any risk.
Plus they provide a lot of useful information. So even if you don’t try their stuff, you can learn a lot about nutrition form their website.


Back to Nutrition.

Here is what I know.

  •  There are too many variables to suggest that 1 plan works for everybody.

  •  Sometimes doing something that seems totally at odds with traditional knowledge works best.

  •  Try different ways of eating until you find out the way that works best for you.

That being said…

I see people making 2 big mistakes.

1. Not giving plans a chance to work.

Too many people hop from “Diet” to “Diet” as the next greatest thing comes out. Others wait until the “perfect diet” comes out. Either way, you aren’t going to make progress.

Can I sell you on the idea that “Pretty good is good enough?”

Quick tangent:

I saw a great documentary last night called “Honest Liar”. It is the story of the Amazing Randi, one of the greatest magicians of our era. Later in his career he decided to stop performing magic and start exposing con artists such as mediums, faith healers, mentalists etc… His desire was to save people from being ripped off. Amazingly, he found that he could show the public exactly how they were being fooled and the vast majority of the public didn’t care. They wanted to believe that they were seeing something special. They wanted to believe in a faith healer, so they ignored fact and went with their feelings.
You see the same thing with fitness, don’t you? People desperately want to believe there is a magic pill that will instantly fix their problem.
So before a way of eating has a chance to work, people try the “next best thing”.
Not smart if you want results.

2. Following nutrition plans selectively.

Are you guilty of this? I am. You see a plan that makes sense. Based on science, proven results and clear cut. So what do we do? We start modifying it based on what we want to eat or to make it fit into our schedule. In a lot of cases, the stuff we decide to leave out is the most important stuff.
Okay, enough of that.

Intermittent fasting isn’t a new concept but it is endorsed by a number of people I consider leaders in the industry. I am talking about the nutrition industry not the nutrition marketing industry. People like Dr. John Berardi, my coach at Precision Nutrition. And yes, it flies in the face of what you read.


  • Breakfast is the most important meal.
  • You need fuel in the morning or your body will burn muscle for energy.
  • Eat a big breakfast and you have all day to burn it off.

Those things are all true…for some people. Yet this works. It works for me and many other people who have tried it.

I have to ask, are you having trouble losing fat? Are you really working on it or just half-assing it? (pardon the french)

If you are working out and eating clean and nothing is happening, try intermittent fasting. It is an eating system that can rebalance your hormones and remove any obstacles to fat loss.

P.S. In addition to this article, I would add just 1 more thing. (I always have to, don’t I?)

Think about taking a probiotic, if you aren’t already.

The simple act of rebalancing your gut bacteria can make a massive change in how you feel. I mean massive.

BioTrust Pro-X10 Probiotic

BioTrust Pro-X10 Probiotic

There are a number of very good probiotics out there. Here is one from Biotrust to check out.

The ONE Day Diet
(Entire Diet Laid Out In This Article)

By Coach Josh Bezoni

Hey, it’s Coach Josh and today I’m going to reveal a VERY simple, ONE Day Diet you can follow daily to get a flat belly fast.

But first, let’s be honest… dieting, well… sucks. (I bet you don’t hear many nutritionists admit that.)

It’s not surprising that almost no one on the entire planet gets excited about dieting. (Yippee I get to EAT LESS and stress myself out MORE with a confusing and time consuming program!)

But what if I told you that there is a very simple (dare I say easy), way to get an attractive flat belly that removes all of the guess work and also allows for daily “treats” that you can’t wait to enjoy?

You’d probably say I’d lost my marbles, right? Well, maybe that’s true… but let’s jump right into the secrets of my new ONE DAY DIET plan.

Secret #1: Harness the power of intermittent fasting. This is where you send your fat-burning hormones into overdrive by eating your meals during a specific window of time during the day. (I won’t bore you with all the science details now, but just know it’s a cool trick to remove that pesky flab.)

Secret #2: Enjoy two, super-quick, 60-second flab-burning “milkshake” meals during the day (I’ll show you how you can get my favorite recipe book, 53 Fat-Burning Smoothies & Milkshakes100% FREE in just a minute).

Secret #3: Eat a balanced dinner in the early evening.

So here’s my typical One Day Diet plan:

MEAL ONE: Skip breakfast (what?!) and then eat your first meal at 12 noon. Your first 60-second meal will consist of a fat-burning, all-natural, high-protein BioTrust “milkshake.” I change up the flavor almost daily, but here’s what I enjoyed today:

Pumpkin Pie Milkshake


2 scoops of all-natural BioTrust Low Carb Vanilla Protein
1 cup unsweetened almond milk
½ cup pumpkin puree
1 tsp cinnamon
½ tsp nutmeg
stevia (to taste)
5 ice cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL TWO: Three hours later at around 3PM have your second 60-second fat-burning, all-natural, high-protein “milkshake” meal. Here’s the recipe I used today:

Strawberry Cheesecake Milkshake (delicious!)


2 Scoops of all-natural BioTrust Low Carb Vanilla Protein
1 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Nonfat Greek Yogurt
1 Cup Frozen Strawberries
1/2 TSP Cinnamon
Stevia (to taste)
5 Ice Cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL THREE: Three hours later (post workout) at around 6 pm have a healthy dinner which consists of:

  1. A portion of a lean protein source (like chicken, grass-fed beef, wild salmon, or turkey) equal to the size of your palm and the thickness of a deck of playing cards
  2. A half cup of a nutrient-packed complex carbs like half a sweet potato, quinoa, barley or beans
  3. A cup or two (eat all you want really) of fibrous veggies like asparagus, broccoli, cauliflower, peas or a dinner salad. (Use a bit of olive oil and seasonings to flavor.)

I also drink at least 8 large glasses of water per day (important)… and I enjoy a cup of green tea or organic coffee most mornings. Then, one day a week, I take a day “off ” the One Day Diet plan and eat regular meals all day (typically Saturday for me). I follow the One Day Diet for 30-days and then take a full week off and repeat.

To keep things interesting, I constantly switch up my BioTrust fat-burning milkshake recipes and as mentioned I’m going to give you the opportunity to get the same recipe book I use called “53 Fat Burning Smoothies & Milkshakes”… for FREE!

It’s that simple? YEP!

Does it really work to fight flab fast? DOUBLE YEP!! It works like a charm.

So to recap, you simply have two great tasting, all-natural, flab-fighting milkshakes a day, and then eat a nutrient-packed dinner. Simple, easy, fast. But the key is to stop eating after your third meal and not eat again until your first meal the next day. This fast will send your fat-burning hormones into overdrive, help shrink your stomach, and keep your fat-storing hormone insulin in check.

Now, the #1 most frequently asked question I get about the one day diet is, “Is it important to use all-natural BioTrust Low Carb protein for my milkshakes?”

And my response is, “YES!” Here’s why…

For starters, it’s the best-tasting protein on the planet, period. If you’re going to be drinking shakes daily, you want to make sure you’re using a brand that you truly enjoy and look forward to. This stuff is like dessert… literally.

Beyond that, it’s 100% all natural. That means it contains no artificial sweeteners, colors, flavors, preservatives, or additives… at all. Instead, it’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin that adds a sizable 4 grams of fiber per 24 grams of protein.

Next, BT Low Carb is Certified Hormone-Free, sourced from cows not treated with dangerous growth hormones like rBGH and rBST (not the case for 99% of all other protein products).

On top of that, it’s a true time-released blend of 4 different fast- and slow-acting proteins that provide your body with quality nutrition for up to 8 hours, without the insulin-spike associate with whey-protein-only products.

Lastly, and perhaps one of the coolest aspects of BioTrust Low Carb, is its use of a new breakthrough enzyme blend called ProHydrolase that has been shown to more than DOUBLE protein absorption over other products. In fact, it’s the only protein supplement on the market that has access to this enzyme blend currently… truly cutting-edge stuff!

Beyond that, Prohydrolase completely eliminates the bloating and gas that many complain of with whey protein supplements. Instead, BioTrust Low Carb is about as easy on your GI track as a glass of water!

And as if that weren’t enough, you’re also going to get a TON of free bonus gifts with your BioTrust Low Carb order today to make getting started on the ONE Day Diet even easier. Check this out:

  1. We’re going to GIVE you a free downloadable copy of 53 Fat Burning Smoothies & Milkshakes with your order, so you have a near-endless variety of milkshakes to enjoy on the ONE Day Diet plan.
  2. While our limited supplies last, we’re also going to include a BioTrust Blender Bottle with any and every BioTrust Low Carb order. With its patented wire whisk ball, you can mix and enjoy an extra-smooth and delicious shake anywhere, anytime. This will really make it extra convenient for you while following the One Day Diet plan, but don’t delay, these will go fast as we only have a limited amount on hand.
  3. I’m also going to GIVE you a FREE downloadable copy of the full and expanded version of the ONE DAY DIET program. You’ve got the basics already if you own the Cheat Sheets version of the One Day Diet, or by simply reading this article to this point, but this expanded version goes a step further by answering all of your questions in detail so you’re guaranteed to get the best results possible.

These three bonus gifts are valued at over $100… but they’re yours FREE when you order now.

==> BioTrust Low Carb + ALL the ONE Day Diet Bonuses

Enjoy the results,

Coach Josh

Josh Bezoni
Co-Founder, BioTrust Nutrition

Great article. Ever thought about online personal training? If so, you can started for only $10/month. Click Here.

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Ready To Get Back In The Game?

Am I really the last person you want to see?

head shot

I always joke I am the last person people call when they want to get in shape. And that is because you will try everything else before thinking about hiring a personal trainer. We are getting older and our bodies change. We are not as invincible as we were in our 20’s. This means it is harder to get in shape and harder to lose fat. Harder but not impossible.

Have you tried…

  • Dvd’s
  • Bootcamps
  • Boxing Gyms
  • Rec Centers
  • Chain Gyms

They just don’t seem to work anymore, do they?



  • You need to put some pressure on your bones. Lifting weights is the best way to prevent or delay osteoporosis.
  • Getting stronger is the best way to regulate your hormones.
  • Getting stronger is fun.
  • Getting your muscle back is the best thing you can do to increase your metabolism.
  • Increase your metabolism and you burn more calories at rest. (and you can drink that extra glass of wine without guilt!)
  • Forget about diets and learn to eat like an athlete.
  • Get the things that have gone south going north again.
  • Turn some heads.


  • Lifting weights increases testosterone. More testosterone = more fun.
  • Women don’t like moobs.
  • Your waist should not be bigger than your chest.
  • You will be able to tuck your shirt in.
  • Go buy that speedo you always wanted. (okay, maybe not.)
  • Get ready to turn some heads!

The bottom line is this. We are all getting older. But getting older doesn’t mean you have to look and feel old!

Now that you have gone through the stress of work, kids and building a life it is time to have a little fun.

And you can’t have fun if you can’t bend over and tie your shoes.

So here are 2 ideas.

My Online Personal training starts at just $10/month. Click here to learn more.

So Get ready To Turn Some Heads! Here Is Your First Step

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.


Post 154: Unusual Reasons You Are Not Losing Weight

Here is an interesting article and here is the unusually long link to it.

Anything new here that I haven’t been talking about? Well I probably don’t stress fiber enough. Let’s be honest, when you think of fiber do you think of an elderly man complaining about having trouble pooing or is it just me? Fiber is like the liquid plumber of the body. It makes your body more efficient.

Just like water. I know I rag on articles that talk about how much water you need to drink to be hydrated and call it generic advice. Nevertheless it is true and you need to do it.

The article is well written, concise and accurate, so please read it when you have a chance.


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Podcast 36: Is Milk Really Good For You?


Episode 36 is a nicely balanced episode if I do say so.

I end up talking about a couple important subjects.

1. Climate change- I astutely predict we are in a global cooling phase for the next few months only to have things change around and enter a global warming phase around April. Weird.
Next up are movie reviews. First you hear a short rant about how people can’t sit still in movie theaters and how they turn into savages with their cell phones.
Next I tackle the riddle that is the “Riddick” series. So close to being a good franchise.
“The Legend of Hercules” only because I am too cheap to rent the better Rock version and this one was free on HBO.
“The Wolverine” with the eternal enigma that is Hugh Jackman.
Next we tackle a study that says milk is bad for you. Is it? I’m not telling. You have read this far, go ahead and click the download button to get the whole story.
While you are at it, you might as well follow me and review me on ITunes. Is this too much to ask?

Podcast 33: Phony Sausages and the 8 Day a Week Workout

Podcast 33: Phony Sausages and the 8 Day a Week Workout

Well this episode starts off well enough with an actual mention of my sponsors and the hint of something big coming soon. I can’t say for sure what it is but I am pretty happy about it.

This week’s Self-destruct goes to the makers of mediocre sausage known as Hillshire Farms. Now I know that other big corporations are guilty of using the current concern about eating healthier to promote their products to appear healthy when they really aren’t. In this case I had to misfortune to buy their product so they earn the right to be exposed this week. 
Next we talk about doing exercises you hate but know are good for you. You need to do them. There is too much hate in the world, Cross that anger bridge onto the friendship shore with me. I will give you compelling reasons why you need to do them.
After that detour we get back on track with how to construct high intensity/low intensity days so you can get better results faster. The failure to get into a rhythm is the main cause for lack of gains/interest/progress. I will show you what you need to do.


Skinny Baked Broccoli Mac and Cheese Recipe

Healthy Mac and Cheese (Made Better)

If I keep this up you are going to think I am a cook or something.

That being said I do know a tasty recipe when I see one and this is from My Fitness Pal. As is it has 18 grams of protein which is good but you know what I am thinking.

Of course! Throw on a chicken breast and rocket this up to 35-40 grams of protein.

Now that is a balanced meal. You know I am a fan of getting more protein in your diet and moderating the carbs. The newest science supports this and I have seen it work for nearly all my clients.

The problem is that very few people actually know how much they are eating and that is where a free app like My Fitness pal comes in.



Photo courtesy of Penny De Los Santos





Podcast 32: Nutrition Myths Debunked: Vindication for Your Host

Should I Say I Told You So About These Nutrition Myths?

All hail science! This episode covers an article I read on about 10 common nutrition myths.

Regular listeners to my show will not be surprised at some of the myths busted. I take pride in being a voice of reason. A voice that shouts one thing while everyone else shouts something else. 

So we can call this the vindication podcast, if you want to. 
In all seriousness, this subject is so important I even wrote a blog about it. Here is the link to post 145 and the article,

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No Bake Energy Bites- A Great Pre-Workout Snack

Need a good preworkout or post workout snack?

No Bake Energy Bites

No Bake Energy Bites

No bake energy bites

Thanks to my friend Penny for providing me with this semi-easy recipe.

Let’s face it, I don’t like cooking, so the easier the better.

The hardest part of No bake energy bites is getting all the ingredients together.

Me?  I just feign helplessness and ask her to make me some more.

Just one of the perks of being a guy sometimes.

The scoop on Pre-workout foods

Everybody is different but I never like to go into a workout hungry. It is hard to concentrate and I just feel weak. Not good.

Working out demands a little bit of swagger.

How many calories?

I don’t know but the ingredients are all  good for you.

People get hung up on counting calories.

Let me thrown this at you. Sometimes the critical factor is not what you eat but when you eat it.

For example, eat some of these No Bake Energy bits an hour before you workout and you are going to do 2 things.

  1. Give yourself quick energy for a great workout.
  2. You will burn up the carbs during the workout.

So don’t worry about calories.

As always, moderation is a good thing.

But that is hard because these are good.

Can you eat these post-workout or as a snack?

Yup. after a workout you need to replace carbs and proteins so this fits the bill.

If you eat them as a snack, remember this. Excess carbs will get turned into fat.

As always, moderation is a good thing.

But that is hard because these are good.



2 cups quick oats

3/4 cup banana chips

1/4 cup dried blueberries

1/4 cup ground flaxseed

1/2 cup chocolate chips

1/2 cup peanut butter

1/3 cup honey

1 tsp. vanilla

How To’s

1. Mix all ingredients together.

2. Roll into teaspoon size bites


And there you have it.

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Post 145: 10 Food Myths Debunked

So exactly how bad is white bread??????? sent me a great article I wanted to share with you concerning the top 10 myths in the current food wars. is a science-based website that doesn’t choose sides and I like that.

The big issue I have with the food companies is that they fill their products with chemicals to make them look better, have better texture and stay fresher longer. A lot of us look for options that are less complicated. Where I get ticked off is when companies come out with a “healthier” version of something that really isn’t healthier. I will hold to my point of view that less chemicals are better.

As your personal trainer I am happy to report that a lot of these busted myths are things I have been telling my clients for years and let’s be honest this may be a reason I am reprinting the article. I like to gloat every now and then.

The takeaway point in this article is, in my opinion, to eat the food our grandparents ate, use a little moderation in both carbs and total calorie intake and most importantly, if it is natural eat it and don’t worry about it!

To read the 10 Awful Nutrition awful Nutrition Myths Perpetuated by the Media Click Here.

Need some more info? Questions?

Well, just fill out this form and I will get to you.