In this insightful and personal podcast episode, Ronnie candidly shares his struggle with an eating disorder in 2023, which had severe consequences on his mental health and athletic performance. With a focus on educating high-performing athletes, he highlights the detrimental effects of under-eating and offers practical advice on how to identify and address signs of being in a calorie deficit. He discusses how to properly fuel the body, balance macros, and emphasizes the importance of not obsessing over food and weight. This episode aims to provide valuable information to help athletes perform at their best while maintaining a healthy relationship with food.
00:00 Introduction and Disclaimer
00:37 Personal Journey with Eating Disorder
01:40 Episode Overview: Starving for Success
03:02 The 2023 Outdoor Season Struggles
06:58 The Obsession with Weight Loss
12:29 Signs of Under Eating
20:34 Recognizing Signs of Under-Eating
20:56 Combating Under-Eating Symptoms
21:28 Weight Management for Athletes
22:46 Calculating Your Energy Needs
27:09 Using Food Trackers Effectively
28:41 Macro Calculation for Muscle Gain
32:44 Recommended Protein Sources
34:29 Best Carbohydrates and Fats
36:16 Final Thoughts and Personal Insights

TDEE & Macro Calculations

Step 1

BMR Equations:

Men: BMR= (10×weight in kg) + (6.25×height in cm) − (5×age) + 5

Women: BMR= (10×weight in kg) + (6.25×height in cm) − (5×age) − 161

Ronnie (190lbs) : (10x86) + (6.25x177) - (5x31) +5 = 1816

Step 2

Multiply BMR by Activity Factor:

• Sedentary (little or no exercise): × 1.2
• Lightly active (1-3 days per week): × 1.375
• Moderately active (3-5 days per week): × 1.55
• Very active (6-7 days per week): × 1.725
• Super active (twice daily intense training): × 1.9

Ronnie (190lbs) : 1816 x 1.55 = 2814 = TDEE

Step 3 (only if looking to lose weight)

TDEE - 500

Ronnie (190lbs): 2814 - 500 = 2314 Total Calories I Would Consume to Lose Weight

Calculating Macros: (For Muscle Gain)

Step 1: Calculate Protein Intake

Multiply your weight in lbs by 1.0

Ronnie (190lbs): 190 x 1.0 = 190g Protein

To find calories 190 x 4 = 760 Calories From Protein

Step 2: Calculate Fat Intake (25% of Diet Will Be Fats)

TDEE x .25 = Calories From Fat

Ronnie (190lbs): 2814 x .25 = 703.5 Calories From Fat

To find grams of Fat: 703.4/9 = 78g Fat

Step 3: Calculate Carbs

(TDEE) - (Calories from Fat +Calories from Protein)

Ronnie (190lbs): 2814 - 1463 = 1351 Calories From Carbs

To find grams of Carbs: 1351/4 = 337g Carbs

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