Count Your Success

* puts on lab coat and heads to QLF laboratory also known as my room *

Recently I’ve been asked numerous fitness questions on twitter about nutrition and how to eat properly. A lot of these questions are pretty simple but then someone finds a way to use 140 characters to ask me to go over carb,protein, and good fats and it’s relationship to how much calories they should eat in so much detail Dr.Oz would get uncomfortable ( practically cause he doesn’t know jack squat but I digress).So I figured why not take it to a forum where I can write all I want and not worry about a random person trying to debate me mid-tweet ( use the comment box here guys )

Here’s the thing, there’s no simple answer to questions about how much calorie you should take in. It’s actually really complicated but it’s very needed. Not counting calories is like trying to drive to Miami but not knowing how much gas money you will need for the trip. The problem is that most of us will chance that drive, so A lot of these sites and fitness enthusiast will give you some form of generic answer as the” key to your problems” and I want you to look them in the face and say ” YOU DONT HAVE THE ANSWERS MAN!” To be honest …they don’t , but…I do! Everyone has a specific caloric intake goal wether it’s to loose wight,gain weight or simply stay the same. So the amount of proteins, carbs and good fats you will intake isn’t going to be the same as the person to the left and right of you. I’m going to lay down the formula for you because I want to see us do Better(and cause I hate Dr.Oz ) this post is going to go left in a few because you are going to need a calculator, paper, and pencil. Yes..MATH IS BACK! I know I know All them days of drawing pictures and practicing your autograph for when you become famous in anything but math in your five star notebook instead of paying attention to the ” my dear aunt Sally” routine is coming back to ruin your day today.
Now, before you start the “formulaQLF”( I just made that up) understand if you got ATLEAST a 65 grade in math class like I did you should be fine. We are going to break the body weight down by lean muscle and body fat to find out how much protein, carbs, and fats it will take to get the results we want….enjoy

Step 1

Weight yourself :_______lb

Step 2
The next step is to assess your body fat percentage.There are several tools to measure the percent body fat such as calipers, infrared detectors, and underwater weighing. Underwater weighing is the most accurate but it is also the most time consuming and expensive. My suggestion is to go to your local gym and ask a trainer to give you a body fat test( they have to say yes)
Body Fat = __________%

Step 3
Calculate how much the stored body fat weighs:
Current weight __________ lbs. x __________% body fat = __________ lbs. of fat

Step 4
Calculate Lean Body Mass:
Current weight __________ lbs. minus fat lbs. __________ = __________ lbs. of LBM
* stops class *

Now that we know how our body stacks up in regards to Lean Muscle Mass and Body Fat
We can now find out how many calories we need to achieve success

* put glasses back on and turns back to chalkboard*

Now, Determining Daily Caloric Requirements:

Option 1: Determine resting metabolic requirements. * kg = weight in pounds/2.2

This is how much calories your body needs to function daily.

Men: 13 calories for each pound of LBM, or if you don’t know LBM use: 1.0 x kg x 24 = kcal (Basal Metabolic Rate (BMR))

Women: 12 calories for each pound of LBM, or if you don’t know LBM use: 0.9 x kg x 24 = kcal (BMR)

So we have two ways to calculate how much calories you need: one way is with your LEAN MUSCLE MASS and a second way is by finding your BMR if you don’t have the former information. This may change your results plus or minus a couple hundreds.

Step 2: Apply a “lifestyle multiplier” which does not include workouts.
Light office work, mostly seated …………………………………………..1.2
Housework, including shopping, errands ……………………………….1.3
Clerical, on feet most of the day doing light work…………………..1.4
Light construction, or lots of walking ……………………………………1.5
Heavy construction, warehousing, moving, etc……………………….1.6

The “lifestyle multiplier” basically helps us numerically track the type of day you tend to have.

Review the formula for total caloric intake:

Scenario 1: Weight Loss

Option 2:
LBM = __________ lbs. x 13(men) or 12(women) = __________ calories (RMR)
RMR = __________ x lifestyle factor (1.2, 1.3, 1.4, 1.5, or 1.6) = __________ calories

3. Add in 1/2 the number of calories burned in workout.(you want to shoot for a minimum of 750-800 cals per workout )
4. Subtract 500 kcal/day to lose one pound/week (maximum 2 lbs./week).
RMR x lifestyle factor + (1/2 calories burned working out) – 500 kcal = total daily caloric intake

Scenario 2: Weight Gain

1. LBM = __________ lbs. x 13(men) or 12 (women) = __________ calories (RMR)
2. RMR = __________ x lifestyle factor (1.2, 1.3, 1.4, 1.5, or 1.6) = __________ calories

3. Add in the total number of calories burned in workout.
4. Add 500 kcal for one pound of weight gain/week.
RMR x lifestyle factor + (total calories burned working out) + 500 kcal = total daily caloric intake

Step 4: Determine quantities of protein, fat, and carbohydrates.
Weight Loss:

1. Calculate protein in the ratio of 0.7 grams protein to each pound of current LBM or take 12% of total caloric intake.

2. Calculate fats not to exceed 30% of calories.
3. Calculate carbohydrates to make up the balance of total daily calories or take 58% of total caloric intake.

LBM x 0.7 = __________ grams of protein x 4 = __________ calories

Total calories x 30% = __________ fat calories divided by 9 = fat grams

Remaining calories divided by 4 = __________carbohydrate grams

Now class, your probably stressed out looking at these numbers but also happy that they will lead you to success! At this point you know exactly how much calories you need daily and even know how much protein, carbs and fats you need. You are now ready to graduate.

* takes off lab coat and perscrption glasses off… Seeing as I don’t wear glasses *

QLF vs. Food, Vol 1, Issue 2

Not surprisingly, I’m sitting in a diner in Queens at 2:30am as I write this. Hey, a monster’s gotta eat, right ?! Eh, the ambiance in here could be better and it’s taken me fifteen minutes to decide on a meal ( I’m going with eggs and cottage cheese, in case your wondering) but nevertheless; QLF VS FOOD, Vol I, Issue II!

This one took a little convincing to write about because the point of this feature was to address the perceived healthy food scarcity in my community and those like mine.  In most of Manhattan, you can’t throw a rock without hitting a salad bar or Whole Foods so writing about healthy spots in the city doesn’t seem as urgent.  However, the city is where the majority of us bridge and tunnel folk go to imbibe off-hours fun. And generally, when people think ‘fun,’ they don’t think ‘healthy.’ Finding a place that joins the two seems singular and important.

So, Today’s spotlight goes to …

Spring Street Natural, a gluten free, vegan friendly restaurant that not only serves healthy fare but also does so with organic food that is ethically and locally sourced. The ambiance is great too. Located on a bustling corner in Soho, by day, it’s a great place to hang with the squad, and by night, to wine (or juice) and dine bae. After all, what better way to show that special someone you care about than to take care of their heart? Literally. Plus, we all know how love can lead to lbs.

photo 3photo 1

Sure, the menu isn’t that extensive ( I admittedly have a 4,000 calorie/day intake goal, so I might not be the best judge of what ‘not extensive’ is) but the food is decadent and tasty. I started off the night with the organic Korean Chicken wings and then had the ‘ Dry Aged Beef Burger’ with hand cut fries ( a cheat meal done right). But, let’s say you don’t want to eat all the livestock in NYC; they have something for you veggie lovers too. My dinner companion, Addi, had the Sesame Seed and Sea Salt Edamame to start and as an entrée, the Stir Fry Organic Vegetables sautéed in garlic and tamarind sauce over brown rice and Tofu.

Looking back on it though, my waiter was a little shifty–not because he was rude, but I’m particular about how I like my iced tea and I’m not sure he appreciated my “passion.” Other than that, it was a fantastic restaurant and I’d definitely return.

photo 4


For those of you that are like me and hate to drive into the city, you’re in luck; Spring Street Natural is essentially around the corner from the 6 train and  fairly central to most of the Village. Perfect for late night  folks looking for an after spot.

Most important (to me, at least) Spring Street Natural gives us everything we want in fancy healthy eating and is worth the investment. Good thing that investment is relatively reasonable. Most appetizers are priced between $10.00-15.00 while the meals range from $15.00-28.00.

It’s worth the trek to the Village. Try it out; you won’t be disappointed!

YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!

In the NYC area and interested in improving your fitness level? Let’s get started!





(Literally 90% of my thoughts happen in my car sitting outside my house for 2 hours)


So I was sitting in my car mixing a protein shake (yes it’s a messy process lol) the other week and it hit me, it’s not that people in the inner cities don’t want to eat healthy it’s more so that there aren’t much healthy choices in said cities. Go around your local “hood” and we will see Popeyes,Golden Krust, Crown fried, Crown Fried and another Crown Fried. Now, ask yourself why is the diabetes, and obesity rate so much higher in these communities? our environment and for 3.99 those 4 pieces of processed chicken and processed fries with a sugary drink will be your answer.



Now I get that people “should” do research and shouldn’t complain when resources are all around but let’s be honest your grandma probably  doesn’t know how to use google maps and according to CNN 1 out of 5 adults don’t know how to use the internet and that underprivileged family down the block that can’t afford wifi charges due to financial setbacks also” can’t use google maps” the problem is healthy spots are created everywhere but still not very easy to find. And inner city folks become a product of their environment due to the fact that nobody is really leading the charge to teach them more.


* In steps Irv, que superman theme song*


So while I thought about this I figured ; how bout I open a new section to QLF! Every week we are going around to healthy food spots, taking over the menu and reporting the findings back to the masses( I feel like this happened in the bible somewhere) and today’s spotlight moment goes to…


Freshark Juice Bar and Grill



This gem of a spot is located on 312 Sunrise Highway in Rockville Centre NY. My client Kris put me on so I went over there and had to see for myself. it’s a small spot but it’s super clean and They carry all organic foods,no microwave,no fryers, no additives. The menu is very Fitness conscious from the breakfast options like spartan wrap made with egg whites, grilled chicken, feta, tomato, spinach or the grilled power platter options which allow you to make your own healthy meal for lunch.If you’re in a run or looking for a snack for later FreshArk also has homemade smoothies and healthy snacks like fan favorite ” Protein Balls” ( made up of peanut butter, whey protein, granola, dark chocolate & raisins) or the homemade granola bars(made from raw oats, nuts, dried fruits, agave power bar).



By now you probably feel like I’m getting a check for this lol but to be honest as I sat down with my “Tex Mex wrap” with double chicken and protein balls I realized what’s the point of knowing this information and not sharing it with y’all to help create a healthier culture. ( but if y’all want to talk ads please contact addi @ adr…nvmind) whether you are in the gym religiously or just a healthy eater looking for “On-the-Go” options this place is a great look! As for cost…it’s not as cheap as mcdonald’s but won’t cost you an arm and a leg to to invest in your health. I would give this “$.5” ( that .5 represents half a dollar sign Duhhh)



Please check this place out! If you live in queens / Long Island it’s right in your backyard…if coming from any other boroughs I’d say it’s worth the trip and tell em Irv sent you


* walks into FreshArk and knocks over all the personal Trainer flyers in there *

Workout Wednesday, Vol 1. Issue 4

#WorkoutWednesday is back in full effect and today we are introducing  personal trainer “StretchD” to the public with our post! As we work to get our community up and moving we figured, why not work with other trainers to get the message across?

Today’s workout is “Barbell Bicep Curls.” This workout is great for the arms , forearms, and shoulders! As you watch the video, check out StetchD’s form;  As you’ll see,  the goal is to keep the back straight and tighten the core while the range of motion is in the frontal plane. This will force your lower back to activate due to the stressor of having weight pull forward.  Whether the goal is huge arms or a leaner look, the curl is a catalyst for growth and  one of the best workouts you can do for arms due to its simplicity and effectiveness.

YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!

In the NYC area and interested in improving your fitness level? Let’s get started!