OG Strength

Better is in constant pursuit behind these doors. People of all walks of life and different capabilities gather to be challenged, to take life’s mental stress and dissolve it in the form of physical stress training provides. Stronger, Happier, Better humans train here. Something better experienced than words can describe.

STEP 2: Take your calories and split ‘em

Just to give you a idea. Let’s say your BMR IS 2000 Calories, your a moderate exerciser that almost burns 1000 extra calories a day (3000 Calories burned by the end of the day). Now that we have a number how do we slice the 3000 Calories between the macro nutrients we need in Protein, Carbs and Fat.

Protein: we should strive to eat at or more than our bodyweight in grams
(i.e. 230lbs =230grams of protein= 920 Calories from Protein)

Believe it or not most don’t consume enough protein consistently in their meals to generate muscle growth. You may think you do but you probably don’t if your not tracking your meals. Let’s say you want to build muscle so you aim,strive,hope to consume 1000 calories a day of protein (250 grams of protein since 1 gram is equal to 4 calories), now we need to account for carbs everyone’s favorite.

CARBOHYDRATES: like protein, Carbs only yields 4 calories per gram. Unlike protein carbs are easy to over consume, this is our body’s energy source and we typically eat too much. Aim for around 45% of our calories to come from carbs. Using our Example of 3000 total Calories, multiply 3000 X .45 (45%) to get = 1350 calories in carbs which is 337grams of carbs (1350 divided by 4 calories in each gram of carbs)

Fat: fat is the most calorie Dense of them all, 1 gram of fat is worth 9 Calories and we usually splurge hard here without meaning too. In your cooking oils, guacamole, salad dressing even snacking on nuts, fats is quickly over consumed. Where protein will be a struggle to consume, fat will be a challenge to not over do. Aim for about 25% of calories to come from fats. Using our Example of 3000 total Calories, multiply 3000 X .25 (25%) to get = 750 calories in fat which is 83ish grams of carbs (750 divided by 9 calories in each gram of carbs).

First and foremost OGS is not a nutritionist/dietitian and does not claim to be. This is not a “Diet regiment”, simply guidelines to consider based on individual needs/desires to lose weight and/or build muscle. These are fairly general suggestions. If you want specific guidance to your own personal situation seek out an actual expert in nutrition. Coach Oz is a caveman.

STEP 1: Find your BMR( Basal Metabolic Rate)

Just search BMR Calculator or most likely the scales used that read lean body mass and body fat spit this calculation out too. Simply put, BMR is the amount of calories needed to sustain being alive. You can lay in bed all day and still burn calories. Energy is expended breathing air, circulating blood and digesting food. So find your BMR calories and use this as a minimum amount of calories your going to need.

Now that we know the minimum calories needed, We account for our activity level; Calories burned doing stuff (walking, workout, work, twerking, ylife) these are ballpark estimates:

IF YOU DONT DO MUCH= 400-500 Cals extra
LIGHT ACTIVITY(train 1-2 times a week)= 500-1000 Cals extra
MODERATE ACTIVITY(2-4 times a week)= 1000-1500 Cals extra
HEAVY ACTIVITY(5+ times a week)= 1500-2000 Cals extra

IN CONCLUSION:
Consuming BMR + Activity level Calories gives you enough fuel to sustain work/training/muscle-mass but does not promote fat storage. If you eat slightly under your activity level you can use stored fat as energy. Finding these numbers is a good place to start. From here we can start splitting our calories between Protein, Carbs and Fats for a balanced diet. NEXT POST👉🏽

Alrighty guys here it is our first little in house fitness challenge!!!!!✨

These are the Key points to our contest, we will set a due date every month for when numbers are due. Kinks will be worked out as we go, first time doing something like this so bare with us. A couple of members already have nutrition guidelines for individual goals but for anyone not too sure how to approach the nutrition side of this additional info will be put out to facilitate desired outcome. Let me get a headcount via direct message and I’ll let you know where to send your number pics along with monthly buy in.

NEW SHIRTS AND TANKS!!!!
Since leopard print seems to be a thing at OGS went wild so we can match our shoes and tights in style. There is also a super limited re-run of our “ride the barbell” shirts

The leopard print shirts are unisex in all sizes and read “Lo débil No dura” = The weak Don’t last

Mens and Woman’s tanks are available in all sizes as well.

Gear will be available tomorrow in the gym. Members get first dibs, I’ll upload available pieces after.

Hope everyone’s having happiest of holidays! Enjoy your time off, time with family and all the festivities it may bring. OGS is lucky to serve all of you in your journey, we appreciate the opportunity as much as we appreciate you.

🛷💥Saturday Dec 18💥🎁

Ugly Sweater Partner Workout🎅🏽🤶🏽 join us for some (sweaty) fun
Classes will be capped at 8 people per class 7am,8am, possibly 9am if needed (first two classes will need to fill)
Bring a sweater and make sure they’re wearing one too! Sign up for class through zen planner, I’ll manually log in the additional 4 just make sure and reach out before the classes fill. We will be voting on who had the ugliest sweater!