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John Paton's avatar

Loved this discussion! I love how thinking in terms of kcals help to frame upper end potential for endurance. For me, I'm roughly at 1hr 50min walk, 50min jogging, 20 min strength a day right now. Think that's ~1600kcal a day right now. It's great to know that there's still a long way to expand if I'm patient -- possibly could expand another 1000kcal over the next 18-months!

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Iñaki de la Parra's avatar

Loved your reflection, and I 100% agree with your approach.

Progressive overload and building metabolic efficiency are exactly the long game we want. The fact you're already clocking ~1600 kcal/day across walking, jogging, and strength is a solid, sustainable base. And yes, the beauty is that with patience and consistency, you can absolutely expand that capacity by another 800 to 1000 kcal over the next 12 to 18 months.

Just a reminder though, and we’ll get deeper into this soon, as your output grows, so must your input. This is where many people trip, they get fitter, they train harder, but they keep fueling like they're still in a calorie deficit mode. That’s when performance, health, and even mindset start to backfire.

Once you begin to over-focus on calories, usually to chase weight loss, it often drags you right back to square one. Sometimes even worse.

Stay the course, build the system, fuel for the work required.

We’ll unpack all of this in detail soon. Thanx for listening and commenting man 🫡🚀

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Chandler Scott's avatar

Loved this discussion on work and the importance of fuelling to work! In my practice a big factor for injured triathletes and endurance athletes.

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Iñaki de la Parra's avatar

Next one will be about this! 🫡

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Jennifer's avatar

Totally loving these podcasts!

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Iñaki de la Parra's avatar

You are very kind! 🤙

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Jack Krucial's avatar

Great stuff fellas,

Loving the MSMRL series!

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Iñaki de la Parra's avatar

Thank you Jack 🫡

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Tony Wilson's avatar

Hey Alan. Sorry if this was covered in the pod and I missed it. Is the kcal/day adjustable for body weight. For example a smaller person who can do 100w/hr will burn a lot less cal than a bigger person who can do 180w/hr... so is this taken into account? Thanks.

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