Tag: coachgunz

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
Off the Radar! Upcoming stuff and other things.
I know, it’s been a slow few weeks and unfortunately, nothing of huge note to put up on the blog as of late. You could say it’s been a tad uneventful, kind of like last night’s Super Bowl scoreboard. Thankfully today, I have some announcements on what I’ve managed to start doing.
1. Tribe By Noire Review Series! For those of you that know (or already knew), I had spent a good year under the tutelage of Remson Noire of Tribe By Noire — a Personal Trainer whose focus is on fitness, plantbased dieting and mindset training. I’ve wanted to eventually put on video my experience with him and how being under him has helped me sharpen up in preparation of tackling the world of personal training and fitness. Initially, I was attempting to do one big video however, upon 2 to 3 takes, it became clear that with the detail, along with how it impacted me, I would have to turn it into a video series on my Ron Gunz channel on YouTube. I’ve managed to record the first part and I have to still do parts regarding the training, techniques involved and how he helped me with the plantbased dieting, which initially can be somewhat of a daunting task.
2. Firebutt #1 is now on paperback! Yes, it was an e-book only via Amazon but now it’s out in paperback form and I couldn’t be happier.
3. Firebutt #2 writing is resuming. I will be sincere when I say that it is tricky when you try to write stories using a similar layout as Dante Alighieri’s work (Inferno/Purgatorio/Paradiso/VitaNuova) instead of regular paragraphs. Then consider that I am not even focusing on artwork yet, especially cover art as I am literally working off the last chapter of #1 in order to keep the story tightly knit going into #2 because the last thing a writer needs to do in a writing series is work on a followup that has zero connection to the previous and thus leaving the reader wondering about the transition and story flow. Even something as wild as Jojo’s Bizarre Adventure has the sense of continuity.
4. Gunz Crew Vol. 1 is having a bit of a pause. I need to re-record guitars and bass on one track as I was unsatisfied with the mix even after I thought I was good to go. Yes folks, sometimes I can KO something with little effort but sometimes, when the audio anal in me kicks in, things go in a different direction. I ended up also starting another track with keyboards and it got me so sucked in that despite it not sounding like something that should be in the album…it’s staying, it simply is.
As more develops, the more you’ll see here but until next time, stay awesome Gunz Crew.

Ron Gunz
02/04/2019

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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

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Tag: coachgunz

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

Off the Radar! Upcoming stuff and other things.

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