Please remember that I am not a certified trainer/nutritionist. This is just knowledge I've gained through research, experience, and "broscience". I hope this benefits you like it did me!
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So, You Want To Eat Right?
**All material contained in this publication is based on experience and
personal research. I am NOT a certified dietitian or personal trainer but I do
have years of experience in the gym and clean eating in the kitchen. This is merely a guide and not an
instruction manual. If you see a discrepancy or something you don’t agree
with do your own research or contact me and we will work through it. I am not
held liable for any injury or sickness due to your own lack of proper research
and understanding. ***
Diet is 99% of either dropping or
gaining weight, depending on your goals. You need to think of your body as a
machine, you want to feed your body clean, natural foods so you can perform
better. Think of a car and its oil; would you put some thick sludge into your
car or high performance-synthetic oil? Fried food, breads, and alcohol are your
new sludge, while vegetables and lean meats are your new synthetic.
With that being said,
there is much to learn regarding a well-balanced diet and knowing exactly what
to eat, how much to eat, and when to eat.
Let’s explore the initial
diet goal of calorie intake. Calories are units of energy. Everything you put
into your body has some caloric value. Depending on your goals, and your
current body composition, your calorie goals will be individually tailored to
YOU!
So, how does one figure out how
many calories they need to take in a day?
Energy requirements are
based on multiple factors including training frequency, type, intensity, body
composition, size, and goals. The formulas and recommendations are not set in
stone. It is important to use a multitude of tools to determine if you're
achieving proper energy balance such as appetite, weight, mood, body fat
percentage, and overall health. (Source:
Bodybuilding.com)
The human body uses about
60% of calories just to keep up with natural processes at rest. The amount of
calories you burn at rest is termed your basal
metabolic rate (BMR). The more lean muscle mass you have the higher your BMR.
By building a leaner more muscular physique you increase your calorie burning
abilities around the clock!
The human body uses about
60% of calories just to keep up with natural processes at rest.
The remainder of the
energy pie is divided between activity and digestion. 30% of energy (calories)
is used for physical activity while 10% is used in the process of digestion. This
is why you can burn more calories by eating smaller meals more often.
A simple, fairly accurate
way to determine your basal metabolic
rate (BMR), aka how many calories your body burns at rest, use the
following formula:
Formula For BMR:
W = weight in kilograms (weight
(lbs)/2.2) =weight in kg
(Ex: I weight 189lbs, so 189/2.2 =
94.6kg.)
H = height in centimeters (inches
x 2.54) =height in cm
(Ex: I’m 6’3, or 73 inches tall, so
73 x 2.54 = 185.42cm.)
A = age in years
Men: BMR=66.47+ (13.75 x W) + (5.0
x H) - (6.75 x A)
Women: BMR=665.09 + (9.56 x W) +
(1.84 x H) - (4.67 x A)
(Ex: My BMR = 66.47 + (13.75 x 94.6) + (5.0
x 185.42) – (6.75 x 22) = 2146.09 kcal which is the European model. Multiply
that by .6 to get your calorie rate, so mine is 2146.09 x .6 = 1287.654 calories)
The most accurate way of calculating your BMR
though is to get your body fat percentage and plug it into a formula known as
the Serling-Pasmore Equation.
Sterling-Pasmore Equation (Reference:
Bodybuilding.com)
This
equation is based on your body composition. You need 13.8 calories to support 1
pound of lean muscle mass.
BMR= Lean body mass
(lbs) x 13.8 calories
You can obtain your lean body mass from body fat
measurements.
Calculate lean muscle mass vs. fat
mass:
Body fat % x scale weight= fat mass
(Example: My bf is 6.8% and I
weigh 189lbs, so .068 x 189 = 12.85lbs fat mass. Fat mass is how much weight in
fat you are carrying around on your body.)
Scale weight - fat mass= lean body
mass
(Example: My scale wt. is 189 and my fat mass is 12.85, so 189 – 12.85
= 176.15 is my lean body mass, which is the weight I would be if I had 0% body
fat, or being 100% lean.)
*Now that I have my lean body mass of 176.15, I now multiply that by
13.8 and I have my BMR*
**BMR=Lean Body Mass (lbs.) x 13.8 calories so 176.15 x 13.8 = 2430.87
calories. This tells me my body burns 2430.87 calories per day in order to
function. Now I take that BMR and plug it into one of the formulas below to
calculate how many calories you will burn in your workout**
So, once
you calculate BMR, what do you do with it?! – Find your ACTIVITY BASE
Activity
Base
Once you
calculate your BMR factor in activity to account for calories burned during
exercise.
BMR x 1.2
for low intensity activities and leisure activities (primarily sedentary)
BMR x 1.375
for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing,
house chores)
BMR x 1.55
for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)
BMR x 1.725
for active individuals (exercising 6-7 days/week at moderate to high intensity
(70-85% MHR) for 45-60 minutes/session)
BMR x 1.9
for the extremely active individuals (engaged in heavy/intense exercise like
heavy manual labor, heavy lifting, endurance athletes, and competitive team
sports athletes 6-7 days/week for 90 + minutes/session)
(Example: I
work out 6-7 days a week at a high intensity so I would use the BMR x 1.9 to
see how many calories I burn on a day I train. So for me, 2430.87 x 1.9 =
4618.56 calories are what I burn in a day when I train at an extremely intense
level.)
To learn more about calorie intake or to use
a generator rather than the formulas, follow this link:
How Many Calories to Build Muscle Mass and Gain Weight?
The Timing
of Protein Intake May Be More Beneficial For Building Lean Muscle Mass Rather
Than Quantity
Athletes should increase their total caloric intake by
250-500 calories per day to gain weight. Some experts even recommend a
1,000 caloric increase per day. Remember to consider activity level when
calculating caloric intake. Athletes should aim to consume the proper ratios of nutrients.
Studies have indicated that the timing of protein intake may be more
beneficial for building lean muscle mass rather than quantity since the
body can only absorb about 30 grams of protein at a time. Athletes should consume protein and carbohydrates within
the first 30-60 minutes post training since the body is in an ideal state to
repair and build. Sufficient nutrient intake from clean food sources at multiple
times throughout the day will provide the body with the fuel it needs
to build lean hard muscle.
Eat 5-7 small meals daily,
Consume your bigger meals in the morning
How Many Calories To Lose Weight?
Athletes should decrease their total caloric intake by 500
calories per day to lose 1 pound in 1 week.
The caloric deficit can be created
from additional exercise, diet, or a combination of both. Remember to consider
activity level when calculating caloric intake. Athletes should aim to consume
the proper ratios of nutrients.
Just cutting calories
alone may reduce the number on the scale, but losing body fat while maintaining
hard earned lean muscle mass is a science. When
trying to lose body fat and obtain a lean healthy body it's important to
maintain training intensity. Caloric intake should not drop so low that
training severely suffers, metabolism slows, or the body becomes catabolic.
Remember To
Consider Activity Level When Calculating Caloric Intake
Losing weight and reducing body fat is a gradual
process- for lasting results aim to lose
no more than 1-2 pounds per week through training and diet.
Other Guidelines when figuring out Calorie
Intake:
Protein guideline: 1 gram of protein
per pound of lean body mass per day.
Fat guideline: 0.4 to 1 gram per pound
of TOTAL body weight.
Carbohydrate guideline: the difference
in the total daily calorie goal and the sum of your protein and fat
requirements.
---MORE TO COME, STAY TUNED!---
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