RSP Chiseled Nutrition Overview
By Kizzito Ejam
Many people approach fat-loss nutrition like it's the punishment they've earned for gaining fat in the first place. In other words, being miserable becomes their expectation—even their duty. They dial in their calories at a number way below what they're accustomed to, and they slash carbohydrates and fats to levels that leave them feeling awful. To make everything worse, their bodies usually respond by desperately clinging to fat reserves.
That's not how Kizzito Ejam does it. Remember, the Chiseled eight-week fat-loss trainer is meant to be a program you can repeat over and over again. Kizzito has been running it for years straight! If he was dieting that hard, there's no way he'd keep coming back over and over again—and we couldn't expect you too, either.
Over the next eight weeks, this program will arm you with the tools and knowledge to manipulate your training and nutrition to achieve the physique you've been seeking for so long. You'll know what it feels like to work hard in a slight caloric deficit, a slightly larger one, and a maintenance phase that will help you hold on to your new physique year-round. Sit back, take notes, and get ready to burn!
IT ALL STARTS WITH CALORIES
Food is life! It supplies your body with the energy needed to carry out essential functions, to perform at a high level both mentally and physically, and to recover from what you do in the gym. Yes, food is a source of joy and a crucial part of our communities and social lives, but ultimately, it is our source of fuel and energy first and foremost. That's the mindset you need as you embark on this program!
From a pure energy perspective, here's what food looks like:
4 calories per gram
4 calories per gram
9 calories per gram
7 calories per gram
These numbers are what dictate weight change. If you consistently consume more calories through food and fluid intake than you expend through exercise and activities of daily living, you will gain weight. Conversely, if you consistently consume fewer calories than you expend, you will lose weight. Too many people act like the story ends there, but it definitely doesn't!
After all, you're not just looking to lose weight, right? You're looking to change your body composition—to burn fat, and add muscle. This is where it's important to mention that a calorie is not a calorie. If you were to increase your daily caloric intake by 50 grams of protein versus 50 grams of carbohydrates, there would be significant differences observed in terms of physical performance and body composition. So yes, macros matter!
Kizzito's program is going to have you performing at a high intensity from day one. So even if you've been relatively inactive recently, enter "moderately active" for the activity level.
Over the next seven weeks, the goal is to keep you in a slight caloric deficit so that fat loss will indeed be induced gradually. Too drastic of a deficit will hinder muscle maintenance, and we don't want any of your hard-earned muscle mass to fade away! Your body's metabolism is dynamic, meaning that it will adapt quickly.
A caloric level that previously created weight loss will soon keep you right at weight maintenance. So it's important that we manipulate it strategically just like we would any other part of your overall fitness program.
HOW TO TURN CALORIES INTO MACROS
Getting shredded isn't rocket science. It's more like basic calculator math, and lucky you, we've got the calculator that will let you know for all five phases of the Chiseled fat-loss trainer.
Want to eat to get shredded? Here's how you do it:
- Determine your daily calorie goal, to stay in a slight caloric deficit.
- Determine your protein intake (1.1-1.3 grams per pound of body weight).
- Determine your fat intake (0.4-0.5 grams per pound of body weight).
- Fill the remaining calories with carbohydrates.
Why carbs? This allows you the flexibility and freedom to determine what carb level helps you feel and perform your best. Remember, your total caloric intake is what ultimately dictates weight change, but if your low-carb diet is negatively impacting your workouts, it's probably worth the extra calories to add a few!
Now, because this is a fat-loss plan, you'll be progressively decreasing calories over the course of the eight weeks, just like you progress your workouts. Here's how you'll do that:
- Phase 2: 5 percent fewer calories than Phase 1, taken from carbs and fats
- Phase 3: 5 percent fewer calories than Phase 2, taken from carbs and fats
- Phase 4: 5 percent fewer calories than Phase 3, taken from carbs and fats
- Phase 5 (maintenance): 1-2 percent more calories than Phase 4, added to protein and carbs
If that all sounds like too much work, just plug your info into this calculator, and it'll give you your calories and macronutrients for the next eight weeks.