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I can’t even begin to express to you how excited I am right now!!!!!!

Registration for my courses at the School of Continuing Education at Montachusett Regional Vocational Technical School is now OPEN!

Jump right to A Living System ™ course details here

Jump right to my IamClintFit Circuit Training course details here

Jump right to my Introduction to Bicycle Maintenance and Repair course details here

You can access the full catalog here. 


A Living System™ is running 2/27 – 4/24
No class dates of 4/10 and 4/17
First – 02/27
Second – 03/06
Third – 03/13
Fourth – 03/20
Fifth – 03/27
Sixth – 04/03
Seventh – 04/24

IamClintFit™ Circuit Training 2/28 – 5/2
No class dates 3/14, 4/11, 4/18
First – 02/28
Second – 03/07
Third – 03/21
Fourth – 03/28
Fifth – 04/04
Sixth – 04/25
Seventh – 05/02

Introduction to Bicycle Maintenance and Repair
First – 03/01
Second – 03/08
Third – 03/15
Fourth – 03/22
Fifth – 03/29
Sixth – 04/05
Seventh – 04/12

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Calculating Macros – How do I do that?

Hey Everyone!

Welcome to anyone who’s reading for the first time – Welcome Back to my returning readers. As always, thank you for reading my blog.

When I think back to my early 20’s, I remember eating a lot of pasta and running everyday. I mean, I did sprint intervals, HIIT workouts, calisthenics, and I even got up to 3-4 mile runs (which is long distance for me since I’ve always been a sprinter). When I started hitting the weights, I used to wonder why I was getting stronger, more defined, but not bigger. I could never figure out why I wasn’t gaining size. It was SO frustrating!

It wasn’t until I learned about nutrition, macros to be specific, that I realized, yes I was eating, but I wasn’t eating the right ratio of macros for muscle building. I was only feeding my physical activity for someone who needed the fuel to keep going. I experimented with supplements like whey protein and casein protein, even beef protein, because I thought those would magically turn me into the hulk.the hulk

What I still wasn’t doing was calculating adequate percentages of my macros to match my muscle gaining goals. This was frustrating for me as it is for many men and women today.

“So, what are macros?” You hear a lot about it in the fitness industry and you read about them in articles. But what ARE they? Well, that answer is simple. Macros are the major nutritional categories that make up the total amount of calories you take in from food and drink. These include your proteins, fats, and carbohydrates. If you drink alcohol, you’ll want to take note of all four.

Here’s the breakdown:

Proteins have 4 kcals (calories) per gram.
Carbohydrates have 4 kcals per gram.
Fats/Lipids have 9 kcals per gram.
Alcohol has 7 kcals per gram.

Proteins are chains of amino acids, and amino acids are the building blocks for tissue, including muscle fibers.
Carbohydrates are chains of glucose and are the main source of energy for cellular function, including muscular contractions.
Fats/Lipids are dense, fatty acids that are yet another source of energy for the body’s cellular functions.

The details and science of nutrition go way deeper than my explanation above, but let’s just keep it simple for the purpose of this blog post. Module 1: Nutrition of A Living System ™ is all about nutrition, so check out the rest of my site and use my contact form if you want to ask for more information (FREE).

“So, how do I figure out how many calories I’m eating, and how do I figure out the percentage of each macro from my total calories?” Well, you can take the easy route and download an app like MyFitnessPal and just log in/scan in what you eat and it does it for you. Or, you can write down everything you’re eating and do the math. If the package has the nutritional facts, take note. If not, either look it up online (  or look it up in a nutrition book (Example: ISBN-13: 978-1133610113 on Amazon).

Here’s an example:

If you took in 120 grams of carbohydrates, 120 grams of protein, and 70 grams of fat, your total caloric intake adds up to 1,590.

120g of carbs x 4 kcals per gram = 480
480 / 1,590 = 30% (30.19)
120g of protein x 4 kcals per gram = 480
480 / 1,590 = 30% (30.19)
70g of fat x 9 kcals per gram = 630
630 / 1,590 = 40% (39.6)
Total kcals = 1,590

If your goal is to take in more or less calories, you can add or subtract to or from the macro(s) of your choice (depending on your goal) to hit that sweet spot that works for you. If you’re looking to change the ratio of macros, then you’ll need to calculate the percentages.

If you play with the numbers you can create a nutritional plan in numbers, then follow you plan and eat the foods that match your numbers. This usually comes down to discipline and your mind set, which goes into Module 5: Habitual Thinking of A Living System ™.

So to recap: Macros are carbs, proteins, and fats. Macros can be calculated and distributed however you please in order to meet your goals. Nutrition 101 – BOOM!?!

Hope this helps!


Stay Strong,

ClintFit Consulting ™

© 2017 Clinton N. Downs

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The Early Bird Catches The Worm

Hello Everyone!

As always, thank you for reading and subscribing to my blog column. I hope all is well.

I wanted to share my early bird rise this morning. I give some of the credit to my son and here’s why. At 3:30 AM this morning my son woke up and he was crying. My wife and I heard him and I went to his room to check on him and see what was up. He had simply woke up, wanted Mommy and/or Daddy, and was thirsty on top of it. So, when I went in, I greeted him with his nickname “Papa”, leaned over the side of his bed and gestured him to come over to me. I asked him what was matter and he said he wanted milk. I asked him if he was thirsty as I took a peak at his mouth to see if his lips were dry and how his speech sounded. He said he was thirsty and I agreed to take him to the kitchen for something to drink. We had our Father/Son moment and had some water, then brought him back to bed with a small bottle of milk to soothe him until we had to wake up.

The thought of staying up crossed my mind since I aim to wake up at 4:30 AM every morning, and the extra hour and a half seemed quite appealing. I went back to bed anyways and laid there for about 30 minutes. I couldn’t fall back asleep. It wasn’t a feeling of frustration and being tired, but instead it was a compelling, driving force that persistently urged me to get up and start my day. I kept thinking of Eric Thomas and hearing in from one of his speeches saying, “I DARE YOU TO STAY UP!”.


I followed my intuition because somehow I knew it was going to be good. And lo and behold, it was! I got up went down to the kitchen to brew some coffee and gobble a couple gummy vitamins. Once I had my cup of coffee, I took the coffee, some weights, and my the dog outside. It was a surprising 47-49ºF with some humidity in the air. It felt great! Cool, but not too cold. I did some bent over rows, squats, and ended it with some shoulder shrugs. A nice way to start my day and warm up my body. I sipped my coffee in between sets so by the time I was finished with my last set of shoulder shrugs, I was more awake and alert than ever! I played around with my dog in the grass a little until he head butted my in the cheekbone. I considered it my MMA training for the day and moved on.

This next part was my favorite. Being so bright eyed and bushy tailed, with the captivated audience of my dog, I practiced my speaking. I started going through A Living System™, one module at a time. I felt focused, determined, and productive. In that moment, I was working towards my dream, my vision, and putting in the work when no one was looking. This was a activating and triggering behavior because for the entire drive to work, all I could think of was my vision, as if it was the first time I had thought it in my life. I felt new, revived, and full of vitality, both physically and mentally. I felt hopeful, happy, and thankful about every area of my life.

When 5:00 AM rolled around, I began my usual routine of getting ready for the day. However, today is an exceptional day because I started it so early and took advantage of it. I give my son the credit and thank him for getting me up so early, and I’m thanking myself for taking advantage of the early rise. So, with the worm in hand, this bald eagle wanted to share my morning adventure with you in hopes of inspiring you to rise a bit earlier and work towards your vision.

May your mornings be productive, your nights be restful, and your life be healthy.

Stay strong,

ClintFit Consulting™

© 2017 Clinton N. Downs