Category: Nutrition

Protein Deficiency! The Common But Shrinking Elephant In The Room!
Of all the topics that came to mind during this past strangely stressful week, protein deficiency was the topic. Every time people go into debates about eating an Omnivorous versus a Vegetarian, Vegan or even Keto diet, the protein question is the ongoing discussion. Sometimes, it’s even moreso than the debates over carbohydrates.

Thanks to the virtue of apps that help you track your nutritional data (MyFitnessPal/Cronometer being the most prevalent ones), it is significantly easier to track every last iota of nutritional data today than when I used to be 385 pounds in 2008.

Before, previous data was based on nutritional guidelines given by our government (usually 2000/2500 calories a day) & were based off the typical American Male who is 5’6″/160 pounds. Obviously, this doesn’t represent the U.S., let alone everyone’s individual needs. For this reason, the assumption that 50-60g of protein being the daily standard isn’t practical.

So what would be considered the necessary amount of protein for an individual? According to the NASM Performance Enhancement Specialty textbook of 2019 Chapter 14 page 502, the minimum is 0.8/2.2 pounds of body mass/day whereas strength & power athletes are recommended as high as 1.7g/2.2pounds/day. For my metric system snobs, that’s 0.8g-1.7g/Kilogram/day.

We’re talking about a good 10-30% of your calories coming from Protein. If you use Cronometer, you’ll be able to see your Basal Metabolic Rate (BMR), which shows how many calories your body burns at rest in a 24 hour period.

Let’s take yours truly for example. I’m 6’1.5″ and recently weighed in at 258 pounds with 18.7% body fat. My body is currently burning 2,174 calories/day. Knowing that 1g of Protein creates 4 calories and given the 10-30% recommendation, I would require 54g minimum and 163g of Protein daily if I am really grinding some work in.

Having the information I’ve provided, as well as some links down below for you to read on your spare time for research purposes, I invite all my readers to line up your eating habits, log it in and see how your recommendations and current intake compare. It’s amazing how just a tad bit of data can turn things around.

If you’d like to stay tuned in with Ron Gunz, feel free to subscribe to my blog and even follow me through my other media channels which will be listed down below.

Until next time,

Ron Gunz

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04/14/2019

coachgunz, deficiency, Fitness, Health, healthiswealth, nasm, Nutrition, omnivorous, personaltraining, plantbased, protein, rongunz, veganism, vegetarianism
Deload Incoming! More Production Under Way!

It’s late and it’s slow. Thankfully, in the midst of accomplishing some tasks, I’ve taken time to write this. These next few months will be very testing for me on a multiplanar level.

I managed to knock out the Week 3 of the workout program I designed for myself back in December. The good news was that most of it was doable with the intensity and load I prepared. The bad news is that some of the rust from recovering from the cornea abrasion did affect my lifting strength and endurance. Thankfully, this week is the Deload of the program so I get to give more attention to the stability and endurance aspects.

This past week I’ve started to put the Firebutt #1 paperback in motion for Amazon. Once it’s approved and good to go, you’ll know about it via social media.

I managed to do some mixing for the Gunz Crew album and I have to say that so far, the energy and spirit of the music is different from my previous work but as I have done in the past, all music will be done in 432hz. The reason is simple — the vibration of the sounds isn’t as rigid or stiff and has more flow, which is the main thing I’ve learned through comparing it with normal 440hz tuning.

This has also been a very difficult week for me on a mindset aspect. For those whom aren’t familiar, while my thing has been my weight loss over the years, I also deal with eczema and depression, a double whammy of sorts for me. When eczema shows up via colder weather, my face flakes up, I can barely look myself in the mirror and just wanna hide from everyone. When depression hits, whether due to frustrations coming from current happenings, things not translating as planned or thinking too much on disappointments that like to remind me of them through other experiences, I also tend to hide, not want to speak to anyone and that inexplicable sense of hopelessness just takes over with no mercy. It’s equivalent to a malevolent witch hexing your heart and lungs with knives grafted from your own blood and bones. Then it just disappears out of nowhere, as though bored with torturing me.

Once the spell passed, I focused on my Performance Enhancement studies and from there, I started to really dial in and see where my weaknesses are in my programming and why I am having such an imbalance in composition development with my body. It turns out that some body parts have been positioned into hypertrophy while others are within parameters of power, strength development or stabilization, all the while my ambition is bringing equilibrium among all parts overall in order to avoid structural, movement or energetic imbalance.

As far as nutrition goes, I’ve shifted my macros into 60/20/20, given that due to my job, as well as my training, carbs are a must. I have also noticed my body having weight fluctuations again from 251.5-260, partially due to my feeding schedule being very wild, hence the importance of intermittent fasting.The body sometimes needs a timeout.

I have also resumed some writing for Firebutt #2. The chapter I’m currently writing still has humor but is definitely taking a darker direction, given the focus it has on its destinated character.

Until next time,

Ron Gunz

01/27/2019

album, blog, deload, depression, eczema, Firebutt, Fitness, gunzcrew, Health, intermittentfasting, Life, Music, Nutrition, paperback, personaltraining, program, rongunz, socialmedia, training, wellness, workout, Writing
10 Years Later! Retrospect of how far I’ve Come!

A few days ago, Facebook in all its conventional wisdom hit me with a Memories photo. It showed a picture of me on the left from about February 2009 and me on the right from April 2012. It was first big transformation pic I’ve really put out. It’s 2019 now and as I see this and look through my pictures now, it’s just wild how my body has changed over the years.

As some may have read in my social media before or might have heard my story, in 2008 I was at my all time heaviest — 385 pounds! In this picture, in 2009 I was about 365 pounds. The 20 pounds that came off were due to not only hitting the gym 5 days a week but also not drinking soda or eating so much candy, let alone fast food in the chronic manner I did years prior. The training consisted of stability and muscle endurance, along with a lot of cardio via treadmill.

By 2012, I had hacked all the way down to 275 and while I did work out 5 days a week, my workout days were significantly longer because well, band I was in was inactive, dating was pretty sporatic. As far as dieting went, I ate everything but avoided some artificial food as well as the aforementioned soft drinks and fast food at a minimum. My training at the time involved a combination of muscle endurance to powerlifting while my cardio would consist of hitting the heavy bag for a good hour and the elliptical.

While I could have shown the big change of 2016 when I dropped to 236 pounds, there were no picture of me doing a simple pose like in the 2009 and 2012 ones and thus presenting the start of 2019 at 250 pounds.

It is the beginning of 2019. 11 months having been on a plant based diet, with only one non-vegan cheat meal a month. My training is now about 1 hour/day, 3 days/week. I went from a swinging 285-275 of January 2018 to 250 as of now. In addition, fast food is virtually non-existent. If it wasn’t made in my kitchen, chances are more often than not, it’s not getting in my mouth, period.

My routine consists of a 20 minute walk from my girlfriend’s job to my gym those 3 days followed by dynamic mobility exercises in between sets of my weightlifting exercises. The lifting programs I set up are mostly Push, Pull and Legs, although I like to change the rhythm to Pull, Legs, Push or Pull, Push and Legs. The rep and set ranges I’ll adjust to anything from stability, muscular endurance or strength. Due to a cornea abrasion I had in my right eye, I had to bring myself down to stability and muscular endurance just to ease my nervous system into rhythm as I healed, given that the injury had triggered other issues — such as neck strain, light sensitivity, dizziness, my chest wanting to cave in and so on.

Thankfully as of now, my rhythm and strength is coming back to me and thus able to get back into a hybrid program I was in that combined endurance and maximum strength.

Something I also wanted to point out in these 3 pictures — in 2009, I was wearing 2XL and sometimes 3XL with 46-48 in pants. In 2012, I was down to an XL with 38-40 in pants. Today, on a bad day I’m wearing an L but on a good day an M but now comfortably wearing 36 on pants.

I am very optimistic regarding what the rest of this year will bring in regards to my health, as well as my career. I’m looking forward to many people today turn their health around as I did.

Until next time,

Ron Gunz

01/11/2019

blog, coachgunz, Fitness, flashbackfriday, Health, nasm, Nutrition, personaltraining, plantbased, reflection, retrospect, Review, rongunz, vegan, wellness

Category: Nutrition

Protein Deficiency! The Common But Shrinking Elephant In The Room!

Deload Incoming! More Production Under Way!

10 Years Later! Retrospect of how far I’ve Come!