Stefi Cohen Gives Us the Low Down on Daily Nutrition for Cutting
Stefi Cohen is a prominent figure in strength sports, particularly powerlifting, and bodybuilding. Born on January 29, 1993, in Caracas, Venezuela, she is known for her incredible strength, dedication, and numerous records.
Cohen has a diverse athletic background, including playing soccer during her early years and participating in Olympic weightlifting. She later transitioned to powerlifting and has since significantly impacted the sport. Stefi is a co-owner of Hybrid Performance Method, a fitness and coaching company she founded with her partner, Hayden Bowe.
Stefi holds a Doctorate of Physical Therapy (DPT) degree and a Bachelor’s in Exercise Physiology. Her educational background has allowed her to develop a deep understanding of the human body and athletic performance.
Throughout her powerlifting career, Stefi has broken multiple world records in her weight class. She has achieved a 495 kg (1,091 lbs) total in the 52 kg (114 lbs) weight class, which included a 205 kg (452 lbs) squat, 110 kg (243 lbs) bench press, and 180 kg (397 lbs) deadlift. Her impressive performances have earned her the title of one of the most muscular women in powerlifting.
In addition to her competitive achievements, Stefi Cohen is an influential figure in the fitness community. She shares her knowledge and experience through social media, podcasts, and educational content. Stefi’s online presence has inspired countless people to pursue their fitness goals and learn more about strength training.
As a coach and educator, Stefi focuses on helping her clients and followers build a strong foundation in strength training, injury prevention, and nutrition. Her emphasis on proper technique and evidence-based approaches has made her a respected figure in the fitness industry.
Stefi’s dedication to the sport and determination to push human performance limits has also led her to explore bodybuilding. This expansion showcases her versatility as an athlete and her commitment to constantly challenging herself.
Stefi Cohen is an accomplished powerlifter, bodybuilder, and entrepreneur passionate about fitness and education. Her impressive athletic achievements and physical therapy and Exercise physiology expertise make her an inspiring figure in the strength sports community.
Daily Nutrition for Cutting: Tips and Meal Ideas
The most important rule regarding weight loss and fat loss is to be in a calorie deficit. But how do you determine the number of calories you need to consume? In this blog post, we’ll cover the basics of daily nutrition for cutting, including how to calculate your calorie needs, how to monitor your progress, and specific diet advice.
1. Calculating Your Calorie Needs:
To be in a calorie deficit, you must consume fewer calories than you burn. You can use a calorie calculator online or go by trial and error to determine your calorie intake. The key is to have some data you can reference and make necessary changes.
2. Monitoring Your Progress:
Weigh yourself daily and track how your calorie consumption correlates to weight loss, gain, or maintenance. If the scale isn’t moving, you may need to reduce your calorie intake or increase your exercise level to stay in a deficit.
3. Choosing the Right Diet:
Rather than picking a diet at random, choose a diet that fits your lifestyle and food preferences. This way, you’re more likely to stick to it. The key is to be mindful of the daily calories, whether you’re eating dessert or having a cheat meal. As long as you’re in a calorie deficit, you can still enjoy your favorite foods in moderation.
4. Tips for Staying in a Calorie Deficit:
a. Walk more: Increase your daily steps or take the stairs instead of the elevator.
b. Eat protein with every meal: Protein helps you feel full and satisfied.
c. Drink enough water: Sometimes, we mistake thirst for hunger.
d. Be okay with hunger: Feeling hungry is normal when you have a calorie deficit.
e. Change your kitchen environment: Remove tempting foods from your kitchen or arrange your kitchen to promote healthier choices.
5. Sample Meal Plan:
Here’s an example of what a day of eating might look like for someone in a cutting phase:
– Breakfast: a 320-calorie meal with 25g protein, 23g carbs, 14g fat, 3g fiber, and 500mg sodium.
– Lunch: Two 4-ounce patties with 25g protein each, rice, and vegetables.
– Dinner: Shredded chicken sautéed with soy sauce and zucchini, served with sweet potato and hard-boiled eggs for added fat.
In conclusion, daily nutrition for cutting requires being in a calorie deficit and monitoring your progress. Choose a diet that fits your lifestyle and food preferences. Use tips like walking more, eating protein with every meal, drinking enough water, and changing your kitchen environment to stay in a calorie deficit. With some planning and effort, you can achieve your weight loss goals while still enjoying the foods you love.