Mass and Shred Podcast: Episode 13: Understanding Your Caloric Needs

Tracy and Mike talk about understanding your caloric needs including calculating your BMR, your daily caloric needs and your daily macro needs for proteins, carbohydrates and fats. This is one of the most important episodes that we will ever have.

We also include our Recipe of the Week and our Quote of the Week.

Exercise of the Week: Diamond Push-ups

The diamond pushup can be difficult to accomplish and your form during the pushup is very important. Read through the steps carefully before attempting to pushup so you know how it should be done.
Step 1: It is important to start the pushup on your knees so you can ensure that everything else is in the right position.
Step 2: Once you are kneeling, put both of your hands in front of you on the floor, making sure they are about shoulder length apart from each other.
Step 3: Bring your hands together so that they near the center of the area between them. At this point the tops of your index fingers should be touching and so should the edge of your thumbs. This positioning of your hands will create the image of a diamond shape, which is responsible for giving the pushup its name.
Step 4: Make sure that both your elbows and wrists are lined up with your chest.
Step 5: After you have checked your position carefully, ensure that your fingers are still facing forward and take the weight off of your knees. Now your body should be laid out in a straight line with your feet and hands providing all of the needed support.
Step 6: After you have lifted your knees off the floor, ensure that your pelvis is straight and pull your abdominal muscles in tightly.
Step 7: Be sure to keep your back straight throughout the entire exercise as this is essential for your posture and form.
Step 8: Now you can begin bending your elbows so you can lower your body down towards the floor. Continue lowering your body until your chest reaches the top part of your hands.
Step 9: Take a brief pause before continuing the diamond pushup. Then push yourself back up by extending your elbows. This will bring you back to the starting position so you can repeat the process as many times as you would like.

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