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/showth...hp?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!!!
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04-22-2012, 11:55 AM #1
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IIFYM NOOB. Formulas right? Help Please :)
☆☆☆υк ¢яєω☆☆☆
Eating Bigzors. Training Bigzors.
Everybody wanna be a body builder, aint nobody wanna lift this heavy ass weight!
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04-22-2012, 11:59 AM #2
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.
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04-22-2012, 12:06 PM #3
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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%☆☆☆υк ¢яєω☆☆☆
Eating Bigzors. Training Bigzors.
Everybody wanna be a body builder, aint nobody wanna lift this heavy ass weight!
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04-22-2012, 12:07 PM #4
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04-22-2012, 12:11 PM #5
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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!
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04-22-2012, 12:17 PM #6
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04-22-2012, 12:19 PM #7
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Man, Seriously, I'm new to this and not looking to get flamed every mistake I make, I'm looking for advice and help.
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..☆☆☆υк ¢яєω☆☆☆
Eating Bigzors. Training Bigzors.
Everybody wanna be a body builder, aint nobody wanna lift this heavy ass weight!
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04-22-2012, 12:22 PM #8
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04-22-2012, 12:31 PM #9
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04-22-2012, 12:40 PM #10
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04-22-2012, 12:41 PM #11
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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..
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04-22-2012, 01:29 PM #12
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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.☆☆☆υк ¢яєω☆☆☆
Eating Bigzors. Training Bigzors.
Everybody wanna be a body builder, aint nobody wanna lift this heavy ass weight!
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04-22-2012, 01:32 PM #13
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04-22-2012, 02:03 PM #14
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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?☆☆☆υк ¢яєω☆☆☆
Eating Bigzors. Training Bigzors.
Everybody wanna be a body builder, aint nobody wanna lift this heavy ass weight!
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04-22-2012, 04:36 PM #15
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04-22-2012, 04:38 PM #16
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04-22-2012, 06:09 PM #17
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04-23-2012, 05:21 AM #18
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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?☆☆☆υк ¢яєω☆☆☆
Eating Bigzors. Training Bigzors.
Everybody wanna be a body builder, aint nobody wanna lift this heavy ass weight!
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04-23-2012, 06:30 AM #19
Help you with that? Do you want us to chew the food for you?
[Bleed Time Krew] Certified
I don't train really to win contests. Not to win friends. Not to look pretty. Not to look at some chick's ass. I train and train very hard cause it's uncomfortable. It's painful. It's demanding. I like that. Time to bleed. - Manu
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04-23-2012, 06:33 AM #20
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04-23-2012, 06:41 AM #21
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04-23-2012, 06:46 AM #22
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04-23-2012, 06:57 AM #23
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.
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04-23-2012, 08:16 AM #24
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04-23-2012, 08:49 AM #25
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04-23-2012, 12:46 PM #26
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