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Testdude63
Active member
An often overlooked aspect of reaching one's goals in fitness is diet. More specifically, macronutrient needs, and how to go about calculating them. This is a formula I have used, and I cannot take credit for typing it. I am simply copying and pasting. But I've found this to be most accurate:
3/Katch-McArdle:Considered the most accurate for those who are relatively lean. Use if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
Again - these are BMR calculations. To convert to a TOTAL requirement you need to multiply the result by an 'activity variable'.
This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you train 1 hr a day - CONSIDER WHAT YOU DO THE OTHER 23 HRS! It includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
How Accurate are they?: Rough ball-park figures. Still 'guesstimations'. So use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks. IF your weight is stable/ measurements are stable, you have likely found maintenance.
Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). For this - DO NOT use a 'generic calorie amounts' (eg: 500 cals/ day) to add / remove. Instead calculate a % of your maintenance. Why? The effect of different calorie amounts is going to be different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
- To ADD weight: ADD 10-20% of the TEE to your TEE calories
- To LOSE weight: SUBTRACT 10-20% of the TEE to your TEE calories
Then monitor your results and adjust as required.
Now, I will add to the above in saying this is the method I used being natural for many many years. Since AAS increases nutrient partitioning, protein synthesis and nitrogen retention, wouldn't it make sense to add a certain percentage to the calculated allotment of calories? Sure one could simply increase protein needs for the protein synthesis and increased nitrogen uptake, but what about the overall increase from thermogenisis and MET rate? It's an interesting topic, so let's discuss!!
Also, if you guys have a different method, feel free to share it
.
3/Katch-McArdle:Considered the most accurate for those who are relatively lean. Use if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
Again - these are BMR calculations. To convert to a TOTAL requirement you need to multiply the result by an 'activity variable'.
This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you train 1 hr a day - CONSIDER WHAT YOU DO THE OTHER 23 HRS! It includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
How Accurate are they?: Rough ball-park figures. Still 'guesstimations'. So use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks. IF your weight is stable/ measurements are stable, you have likely found maintenance.
Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). For this - DO NOT use a 'generic calorie amounts' (eg: 500 cals/ day) to add / remove. Instead calculate a % of your maintenance. Why? The effect of different calorie amounts is going to be different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
- To ADD weight: ADD 10-20% of the TEE to your TEE calories
- To LOSE weight: SUBTRACT 10-20% of the TEE to your TEE calories
Then monitor your results and adjust as required.
Now, I will add to the above in saying this is the method I used being natural for many many years. Since AAS increases nutrient partitioning, protein synthesis and nitrogen retention, wouldn't it make sense to add a certain percentage to the calculated allotment of calories? Sure one could simply increase protein needs for the protein synthesis and increased nitrogen uptake, but what about the overall increase from thermogenisis and MET rate? It's an interesting topic, so let's discuss!!
Also, if you guys have a different method, feel free to share it
.
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