Body Composition Goals

Douglas Esposito Coach's Corner

II. Body Composition Goals for 2014

(Click here for part one of this series on Strength Goals)

Remember some keys to success: Consistency, discipline, and THERE ARE NO SHORT CUTS!

People want to add lean body mass, “tone up”, get in shape, or loose weight. The two main factors for body composition goals are diet and exercise. Just how important is each? Estimates run as high as 80% diet to 20% exercise!! I usually use a 70% diet to 30% exercise ratio, based on other research I have seen and the results I have seen for people over the years. Whether you are a new member pursuing weight-loss goals for the first time, a professional athlete looking to gain lean muscle mass for athletic advantage, or you need to make weight for an event; DIET IS THE MOST IMPORTANT FACTOR IN BODY COMPOSITION GOALS.

Please don’t even try to discuss with me whether it’s better to start one before the other. If both work, DO BOTH…AT THE SAME TIME (yes, I know I am “yelling”). It’s just common sense. I don’t need a Stanford University research project to show me that starting both diet and exercise at the same time is more effective. Doing both at the same time are both physically and psychologically synergistic and will lead to you hitting your goals in the most expeditious fashion.


All right, time for an action plan outline. TAKE YOUR TIME ON THIS and understand your options. How much time, you ask? How much time did it take you to get out of shape? You should want to spend the rest of your life improving yourself so that you can reach your potential and be there for your children, family, friends, etc. as long as possible with the best quality of life. So in the long run, spending a few hours on each step should be nothing. Dig deep. Do be a do-er, don’t be a don’t-er.

Step One:
Understand the different types of methodologies and food sourcing options. I am including a video of a seminar I did a while back that covers a bunch of popular methodologies and food sourcing information. I also cover some nutrition history and give the easiest and simplest nutrition plan I could put together. It’s a great starting point and should put a lot of things in perspective. It is password protected for members only, so e-mail me for the password, and please don’t share it with anybody else.

Nutrition Seminar from Vanguard Gym on Vimeo.

Step Two:
Understand your nutritional needs. Your body burns a certain amount of calories just breathing and keeping itself warm. This is called your Basal Metabolic Rate and can be roughly calculated by any number of online calculators (Google:  BMR calculator). You also burn calories based on your activity level and this needs to be accounted for. Then figure out your fat, protein, carbohydrate (macros) ratios and move on to step three. If you need help with this, it will take a little time and you will need to make an appointment for help on this or meal planning at

Step Three:
A. Make a menu or meal plan and plan out all of your healthy eating choices, in accordance with your nutritional needs for the week. There are a number of paleo, primal, zone, and vegetarian (or whatever sourcing you decide to go with) meal planning resources available on the web, and on most of them you can choose the meals you want and it will print out a shopping list for you. My favorite is

B. If you want to jump-start your new year with a nutrition challenge, Coach Jenny is running a nutrition challenge, find the details here:

C. If time is an issue and you buy most of your meals on the run, look into Power Supply Meals. They make fresh paleo, mixitarian, and vegetarian meals and deliver them to the gym for pick up. Another option along those lines is Custom Fit Meals. If you have interest in them let us know.

Step Four:
Make a list, go shopping and buy only the things on your list to make your healthy meals. Pay attention to the labels. If there are ingredients that you don’t understand, or don’t know what they are (some sound bad but aren’t, do some research) – choose something else. Some things to be on the lookout for are MSG (Monosodium glutamate), HFCS (high fructose corn syrup, aka corn sugar), Soybean oil, along with corn oil, cottonseed oil, safflower oil and sunflower oil, as well as wheat flour, (aka white or all-purpose flour). Do NOT go grocery shopping hungry!

Step Five:
Prepare meals ahead of time and take them with you so you have the food you need and don’t end up buying low quality food. Eat the meals at the proper time to support your goals.

Step Six:
Strut your stuff.

In short – Get a goal, Get a plan, and Get up off your butt.

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If you don’t understand how the following factors impact your diet and recipe for success, then give yourself an “F” and go back to the beginning…
1. Food sourcing
2. Diet methodology
3. Individual nutritional needs
4. Macro composition and portioning for each meal
5. Meal timing
6. Consistency

Need Help?
Accountability – if you find it difficult to hold yourself accountable, get an accountability buddy or again, look into our nutrition challenge.

Additional Unsolicited Advice:
Weigh yourself and take a “before” picture. (Don’t send this to Coach Doug. K, Thx)
Get taped (or some kind of body composition test) and track your progress.

In Closing
I know all of you want to ask about “cheat days”. Let me just say this: CHEAT DAYS ARE FOR WINNERS. Get your basic diet squared away, get some quantifiable results, and then maybe we will discuss the much sought, ever elusive, mysterious, cheat day… maybe even in a post just like this one…

body composition goals 02