PERSONAL
TRAINING
WITH ÁLVARO

We all have them. The trick is to reduce body fat percentage to make them visible. Men tend to start seeing abs at about 12% body fat and women at 20%. First, you must understand that calories come from: Carbohydrates, Fats, and Protein. Calories are burned in that order! So, to burn body fat, you must burn through your carbohydrates first.

3,500 Calories = 1 Pound of Fat. If you reduce daily calories by 500, in 1 week, you will have lost 1 true pound of body fat. (-500cal x 7 days = -3,500 calories)

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1g of Carbohydrates = 4 Calories

1g of Fat = 9 Calories

1g Protein = 4 Calories

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My biggest advice for clients is to keep protein intake HIGH. Typically, 1g per pound of body weight. If your goal is to weigh 150lbs, then consume 150g of protein spread throughout the day. Keep Fats at around 40-60g per day (you need fat to transfer Vitamins A, D, E, and K), and Carbs will depend on your goals. 100g-200g works well on non-training days and for Fat Loss goals for most people. On training days, 200-400g*. 

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*We all have different body types and use calories differently. You can research these in detail: Mesomorph, Ectomorph, and Endomorph. 

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I typically consume anywhere from 180g to 240g of protein each day starting with 50g of whey protein isolate mixed with black coffee in the morning. I'm 6'2 and weigh 184-188lbs as a reference. My protein sources: whole eggs, salmon, chicken, steak, lentils, oatmeal, and whey protein isolate.