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View Full Version : IIFYM NOOB. Formulas right? Help Please :)



ipod4444
04-22-2012, 11:55 AM
Ok, Im trying to work out a new diet for myself in order to get what I need every day whilst trying to drop BF%. I'm 6"0 at 204lbs/94kg.

Ive been using this thread to workout what I need: http://forum.bodybuilding.com/showthread.php?t=121703981

2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5

939 + 1137 - 103 + 5 = 1978

However this formula:

- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]

Indicates for my weight in KG I should be taking in 3100kcal per day? Such a big difference? And if I do it by my weight in pounds its 2800kcal?!

Im getting different numbers every time I try to work things out, can someone clear this up for me? These are without even multiplying them by my activity factor which is about 1.5. And then workout out my protein/carbs/fat intake.

HELP!!!

FitnessCPA
04-22-2012, 11:59 AM
1,978 x 1.5 = 2,967

Your two methods gave you 2,800 and 3,100.

Those are all pretty close to each other.

Also, the 2,800 and 3,100 you used were numbers in a range, so actual could be lower or higher depending on what numbers in that range you chose.

I'd go by BMR x activity.

If you know your body fat percentage, use Katch-McArdle for BMR.

ipod4444
04-22-2012, 12:06 PM
Ok, If I took the lower number of the range being 2800. I'd rather under estimate than over estimate (or could that hinder my diet?)

1.5 x 2800 = 4200. Just seems like a lot for how by BF% is at the moment, However I am new to all of this so I can't really comment on if it sounds enough or not lol...

Then from that 4200 should I go on to see how much protein/carbs/fat I need per KG of my overall weight? Unfortunately I don't accurately know my BF%

WonderPug
04-22-2012, 12:07 PM
1.5 x 2800 = 4200. Why in the world would you want to 50% caloric surplus?

rand18m
04-22-2012, 12:11 PM
Ok, If I took the lower number of the range being 2800. I'd rather under estimate than over estimate (or could that hinder my diet?)

1.5 x 2800 = 4200. Just seems like a lot for how by BF% is at the moment, However I am new to all of this so I can't really comment on if it sounds enough or not lol...

Then from that 4200 should I go on to see how much protein/carbs/fat I need per KG of my overall weight? Unfortunately I don't accurately know my BF%

The 1,978 you calculated is your BMR, that times 1.5 (activity factor) gives you TEE. (2967) (Total energy expenditure) If you want to loose weight, decrease calories 10-20% from your TEE and monitor in a couple of weeks to determine if further reduction is needed, or if you are loosing too fast, additional calories are needed. Remember, these calculations are just datum lines to give you a starting point. Good luck!

FitnessCPA
04-22-2012, 12:17 PM
Ok, If I took the lower number of the range being 2800. I'd rather under estimate than over estimate (or could that hinder my diet?)

1.5 x 2800 = 4200. Just seems like a lot for how by BF% is at the moment, However I am new to all of this so I can't really comment on if it sounds enough or not lol...

Then from that 4200 should I go on to see how much protein/carbs/fat I need per KG of my overall weight? Unfortunately I don't accurately know my BF%

You only multiply by BMR by an activity factor. If you use the methods that factor in activity already, you don't factor it in again.

ipod4444
04-22-2012, 12:19 PM
Why in the world would you want to 50% caloric surplus?

Man, Seriously, I'm new to this and not looking to get flamed every mistake I make, I'm looking for advice and help.


The 1,978 you calculated is your BMR, that times 1.5 (activity factor) gives you TEE. (2967) (Total energy expenditure) If you want to loose weight, decrease calories 10-20% from your TEE and monitor in a couple of weeks to determine if further reduction is needed, or if you are loosing too fast, additional calories are needed. Remember, these calculations are just datum lines to give you a starting point. Good luck!

Rand, Thankyou! Cleared everything up for me nicely there. From there on in with regards to Protein/Carbs/Fat Per KG or my overall weight... Im going for 1.2g protein per KG. 1g fat per LEAN bodyweight estimated around 74kg. and 5g carbs per KG.... Should I cut down on a certain one for fat loss or keep them all the same but -20% of the calories..

ipod4444
04-22-2012, 12:22 PM
You only multiply by BMR by an activity factor. If you use the methods that factor in activity already, you don't factor it in again.

That was where I was getting the 4200 calories from then, like an idiot lol. Thanks man

AlwaysTryin
04-22-2012, 12:31 PM
Rand, Thankyou! Cleared everything up for me nicely there. From there on in with regards to Protein/Carbs/Fat Per KG or my overall weight... Im going for 1.2g protein per KG. 1g fat per LEAN bodyweight estimated around 74kg. and 5g carbs per KG.... Should I cut down on a certain one for fat loss or keep them all the same but -20% of the calories..

No

Your macros have to fit in your caloric intake

ThousandEyes
04-22-2012, 12:40 PM
hit your at least your minimums for fat and protein and then eat whatever you like to fill in the rest of your calories...I perfer over hitting my minimums because I'm in college and can't be positive on nutrition facts cause my school thinks it'd be "expensive to get them -_-

rand18m
04-22-2012, 12:41 PM
Rand, Thankyou! Cleared everything up for me nicely there. From there on in with regards to Protein/Carbs/Fat Per KG or my overall weight... Im going for 1.2g protein per KG. 1g fat per LEAN bodyweight estimated around 74kg. and 5g carbs per KG.... Should I cut down on a certain one for fat loss or keep them all the same but -20% of the calories..

Hit your macro minimums of protein and fat, then for the remainder of your calories, eat any mixture of carbs/protein/fat to your liking to finish out your calories. Be consistent for a couple of weeks and determine whether you're were you want to be, keep your weight loss to 1-2 lbs per week, I suggest closer to 1, if you loose too much, add more calories.

ipod4444
04-22-2012, 01:29 PM
Ok Im starting to get there... This is my current daily diet (give or take some of the meat choices). If you have any suggestions or I'm on the wrong path some ideas would be great...

Breakfast - 3 whole eggs, scrambled with added milk and 2 pieces of brown toast. Cod liver oil. Multi vitamins.

Mid Morning - Whey Shake

Lunch - 125g (Uncooked) brown rice with a medium grilled chicken breast with some spicy sauce just to make it a little more edible. Broccoli etc.

Pre-workout supp if I'm training. If not, Mid afternoon Whey shake

Dinner - 125g (Uncooked) brown rice with a medium grilled chicken breast OR salmon fillet OR steak. with veggies etc


Some suggestions would be great if possible, I need to know what I'm missing, more carbs? fat?

Thanks.

FitnessCPA
04-22-2012, 01:32 PM
The names of the foods you eat don't mean anything. What matters is total energy expenditure and macro/micronutrient sufficiency.

Hit your protein.
Hit your fat.
Be close to your calories.
Get sufficient micronutrients.

I do all of the above and I've eaten pizza two days in a row now.

ipod4444
04-22-2012, 02:03 PM
That doesnt sound too bad! haha.

Ok for today my fat intake and protein is almost bang on... but my carbs are lacking quite heavily.... What can I do about that to bring them up to par with the protein and fat intake?

FitnessCPA
04-22-2012, 04:36 PM
That doesnt sound too bad! haha.

Ok for today my fat intake and protein is almost bang on... but my carbs are lacking quite heavily.... What can I do about that to bring them up to par with the protein and fat intake?

You've hit fat and protein but you still need extra calories. I recommend eating more food.

WonderPug
04-22-2012, 04:38 PM
Ok for today my fat intake and protein is almost bang on... but my carbs are lacking quite heavily.... What can I do about that to bring them up to par with the protein and fat intake?You're saying you have not eaten enough and you're asking us what you should do? Eat more!

AlwaysTryin
04-22-2012, 06:09 PM
That doesnt sound too bad! haha.

Ok for today my fat intake and protein is almost bang on... but my carbs are lacking quite heavily.... What can I do about that to bring them up to par with the protein and fat intake?

And what carb intake are you aiming for? I'm hoping you read my previous post about macros having to fit in calorie target

ipod4444
04-23-2012, 05:21 AM
And what carb intake are you aiming for? I'm hoping you read my previous post about macros having to fit in calorie target

Yesterday I had:


1,752 - calories
55.6g - fat
162.8g - carbs
147.7g - protein

That is all from food apart from 2 protein shakes but they had minimal carbs and brought 40g to that protein total... But That carb intake is nowhere near the 450ish i calculated i needed for being 94kg/74kg LBM... Help?

sunchienlee
04-23-2012, 06:30 AM
Help you with that? Do you want us to chew the food for you?

ipod4444
04-23-2012, 06:33 AM
Help you with that? Do you want us to chew the food for you?

Yeah that would be brilliant, thank you.

Whats with all the ****ing dicks on these forums flaming people? I thought it was a community for people to help each other? Not flame? Can nobody offer honest help without being some kind of smart arse? Idiot.

miacanesfan25
04-23-2012, 06:41 AM
Yesterday I had:


1,752 - calories
55.6g - fat
162.8g - carbs
147.7g - protein

That is all from food apart from 2 protein shakes but they had minimal carbs and brought 40g to that protein total... But That carb intake is nowhere near the 450ish i calculated i needed for being 94kg/74kg LBM... Help?

Once you reach your protein and fat minimums the rest are discretionary cals that you can do as you please with, understand? They don't HAVE to go to carbs, or protein, or fat, they can go wherever you choose.

ThousandEyes
04-23-2012, 06:46 AM
You eat more food...what else can we tell you?

You hit your protein and fat minimums and fill in the rest of your calories with whatever you want...if you hit your minimums then just ****ing eat it's not hard

FitnessCPA
04-23-2012, 06:57 AM
The 450 g carb number you threw out there is where you're going wrong.

Here are the priorities:

- Hit calorie target
- Hit protein and fat minimums
- Ensure micronutrient sufficiency.

There are no carb minimums. Hit those fat and protein minimums and then consume however many additional calories you need to hit your calorie target.

ipod4444
04-23-2012, 08:16 AM
The 450 g carb number you threw out there is where you're going wrong.

Here are the priorities:

- Hit calorie target
- Hit protein and fat minimums
- Ensure micronutrient sufficiency.

There are no carb minimums. Hit those fat and protein minimums and then consume however many additional calories you need to hit your calorie target.

Ok, job done. Thank you.

MNTiburon
04-23-2012, 08:49 AM
That doesnt sound too bad! haha.

Ok for today my fat intake and protein is almost bang on... but my carbs are lacking quite heavily.... What can I do about that to bring them up to par with the protein and fat intake?

Have some oatmeal for breakfast.

AlwaysTryin
04-23-2012, 12:46 PM
That is all from food apart from 2 protein shakes but they had minimal carbs and brought 40g to that protein total... But That carb intake is nowhere near the 450ish i calculated i needed for being 94kg/74kg LBM... Help?


Read my earlier post and stop ignoring it