20 Minutes of Fitness Podcast

Paul and Bryce serenade you with a beautiful rendition of the 12 days of Christmas!!!

Bryce and Paul talk about what is coming up and some commentary about what we think about it and the athletes. 

Unfortunately we are back to a zoom podcast and even more unfortunately, the sound quality is back to not too awesome!

Thank you special guest Ben for joining our debauchery!

If any of our listeners read this... comment on our IG what your predictions are :)

Paul and Bryce miss represent facts and pretty much just make things up for 30 min (just for you Kyle ;) ) 

After a bit of being busy and away we are back!

Paul and Bryce talk about GPP

Figured it has been a bit since we have done a nutrition episode so here one is show notes and all!



You should determine your average calorie burn per day with by figuring out your Base Metabolic Rate (BMR) and multiplying it by your activity factor = (Total Daily Energy Expenditure, TDEE).

BMR for men is 88.362+(13.397 x weight in KG) + (4.799 x height in cm) –(5.677 x age in years)

BMR for women is 447.593+(9.247 x weight in KG) + (3.098 x height in cm) –(4.330 x age in years)

This multiplied by activity factor provides ~caloric burn rate per day.

Sedentary 1.2, light activity 1.375, moderately active 1.55, very active 1.725, extremely active 1.9

Mine at 6’3 (190.5cm), 240lbs (108.86kg), 35 years old works out to 2,261.18 x very active since I work out 5-6 times a day over an hour per at a time at high intensity, means I burn about 3900 calories per day. I know that this is pretty close based on the data I got from my whoop strap that I wore for many months, realistically I burn between 3700 and 4200 depending on the day.

Paul and bryce talk about the new owner of Crossfit 

we talk about crossfits latest drama