I tone up because of what linkeltel faq leangains set the calculator but as Vitor said that is not good. My page is linked on my ass better because my English is less and is much clearer. So, the site linked by the help I can do it well leangains my plan.
So much is not clear that only if it has a BMR of the daily activity factor and multiply to give +20 / -20%?
Or I give to my BMR, value of +20 / -20%?
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Results 7,051 to 7,080 of 9990
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11-16-2011, 10:19 AM #7051My Leangains lifestyle and transofmation blog : http://forum.bodybuilding.com/showthread.php?t=139485623&p=777306723&welcome=true
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11-16-2011, 12:34 PM #7052
Your BMR is your base calorie needs... What you would need if you were sleeping 24hrs a day. That number is based on height/weight/age etc.
Then you multiply that number by your activity level. That's what you see referenced in those articles... Like 1.3 or 1.5 etc. You pick the multiplier that matches your activity level.
Example mine could works out like so:
My BMR 1550
I exercise 3-5 days a week so, I'll go with a 1.5 multiplier.
1550 x 1.5 = 2,325
On lifting days I could eat 20% more -2790. On rest days eat 20% less than maintenance - 1860.
Hope that helps.
Here is a link to a decent calculator: http://www.freedieting.com/tools/calorie_calculator.htm
This might help you see how the activity level works.Jan 2010: 210 lbs
Dec 2010: 145lbs
Feb 2011 - July 2011: Rotator Cuff Injury
July 2011: Back to weights
Current Goal: Build some strength
Just eat less? Who knew it was so easy to NOT be fat?
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11-16-2011, 01:00 PM #7053
- Join Date: Jun 2010
- Location: California, United States
- Age: 35
- Posts: 87
- Rep Power: 170
I was having a problem with this the first week. I was used to eating 6x/day: 6am,9am,12pm,3pm,6pm,9pm. Once I cut out the last 9pm and didnt eat till 9am eventually my stomach/appetite got used to it. But I do however find I am REALLY hungry on cardio days. When I do cardio my appetite is ridiculous. Do you do cardio in the am?
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11-16-2011, 01:41 PM #7054My Leangains lifestyle and transofmation blog : http://forum.bodybuilding.com/showthread.php?t=139485623&p=777306723&welcome=true
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11-16-2011, 02:37 PM #7055
Hey gang. I hope I have this calc. correctly:
BMR: 1661
HT: 5'6"
WT: 177
BF%@20%?
waist: 32
Exercise: 3-5 days: 1.5= 2491 round down to 2400 maint.
-20%= 1920
=20%= 2880
I want to cut so I think I would stay at maint on work out days and on rest days go down to the deficit cals.
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11-16-2011, 02:58 PM #7056
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11-16-2011, 03:09 PM #7057
chewing some gum and coffee helps out. but i follow warrior diet in my undereating phase ill have one hardboiled egg or greek yogurt plain
I dont believe in quit, true strength pushes on.
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11-16-2011, 04:11 PM #7058
Good stuff. I have been joing IF for about 2.5 wks. started at 179-180. Now at 177-176. Must be H2O. No muscle loss so far with a caloric deficit. Hope it keeps up since I am at 20%BF maybe. Most of my BF is in midsection. Need to lose about 15-20. yikes.
Nic pic tho. What you did before IF seems to working fine.
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11-16-2011, 07:58 PM #7059
Guys i have just one question. Post workout meal, its the biggest meal, so i always eat rice with other stuff, but can i change it for sweet cereals like the ones for kids?. In other words, 30gr carbs from rice are the same as 30gr from sweet cereals? (talking post workout meal). Thanks i hope you understand.
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11-16-2011, 11:30 PM #7060
correct. in terms of body composition it doesnt make a difference. only thing you might be missing out on while eating sweet cereal as opposed to traditionally "good" carbs is some minerals and vitamins as well as some fiber. but if you're eating a lot of veggies and fruits and some other sources of vit/min, fiber and what not, youll be fine.
Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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11-16-2011, 11:37 PM #7061
I believe martin advocates refeeds, but I can't find anything about them on his site, does anyone have a link?
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11-17-2011, 04:40 AM #7062
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11-17-2011, 06:46 AM #7063
Cant find where but I think he recommends most of the carbs in the post workout meals should be starchy carbs (rice, pasta, potatoes), dont remember why tho. Personally i eat like 125g worth of carbs in pasta rice or potatoes and another 125g from low fat cereals like weet-bix with some sugary low fat yoghurt..
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11-17-2011, 02:07 PM #7064
One of the biggest proponents of the "6 meals/day" runs IF and posts his results...
Intermittent Fasting: Big Help or Big Hype?
http://articles.elitefts.com/article...p-or-big-hype/
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11-17-2011, 03:09 PM #7065
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11-17-2011, 07:10 PM #7066
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11-17-2011, 11:43 PM #7067
this is so freaking awesome.
for anyone that doesnt click on this, he has a fee PDF e book of his trials and errors in a 6 month fasting experiment.
those pics are a result.
such a good read.
http://www.precisionnutrition.com/intermittent-fastingSnatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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11-18-2011, 02:18 AM #7068
Anyone heard of or used Andrew Morgan from rippedbody.jp for as a personal consultant for IF. Is he legit?
" Never eat more then you can lift" - Miss piggy
" If at first you don't succed, find out if the loser gets anything" - Bill Lyon
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11-18-2011, 07:31 AM #7069▪██─────██▪ Ivanko Barbell Crew #3 ▪██─────██▪
○---○ [[[[-----]]]] York Barbell Crew #52 [[[[-----]]]] ○---○
( DD Crew, Globes, Kg's, + )
▪█─────█▪ Equipment Crew #45 ▪█─────█▪
~~ 4 Horsemen ~~
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11-18-2011, 10:10 AM #7070
Anyone else?
" Never eat more then you can lift" - Miss piggy
" If at first you don't succed, find out if the loser gets anything" - Bill Lyon
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11-18-2011, 10:23 AM #7071
he is a nice guy...
http://www.********.com/AndrewJohnMorgan?sk=wall*Hollywood's rabid cage crew*
Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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11-18-2011, 10:37 AM #7072
hey guys....How bout a whole subforum for IF? Enough with the TLDR of 17,000 posts over 2 threads.
Petition here:
http://forum.bodybuilding.com/showth...hp?t=139802003
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11-18-2011, 10:44 AM #7073" Never eat more then you can lift" - Miss piggy
" If at first you don't succed, find out if the loser gets anything" - Bill Lyon
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11-18-2011, 10:47 AM #7074*Hollywood's rabid cage crew*
Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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11-18-2011, 02:08 PM #7075
i dont want to discourage you or anything, i have nothing against the guy nor do i even know who he is, but any information hes going to give you is most likely right at your fingertips.
all it takes is research. your caloric and macronutrient requirements can all be found in the nutrition section, as well as really insightful people that can help you decide what you want to do regarding training in this thread as well as sections.
weight loss, body composition, and building muscle are a relatively simple concept. lots of people just lack the discipline.
experiment with yourself before you pay someone else to. You're more than capable of doing it yourself.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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11-18-2011, 03:35 PM #7076
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11-18-2011, 04:35 PM #7077
The Keto's get 3 whole subforums. Why? How many subforums do you need to get you off of carbs and keep repeating that. Why can't IF get one? Or fasting in general? IF is not the only fasting protocol. Not everyone has time to read both the IF threads back to back. 17,000 pages. Why would you get in the way of that if bb.com mods are willing to do it?
IF is hot as fawk right now, and would encourage supplement sales (bcaa's, casein fluff recipies etc.)
Don't be resistent to change brah, costs you nothing.
Anyone else who enjoys IF or fasting protocols, please post in the petition thread in this forum. Lets spread out the TLDR thread. IT's about to go into a 3rd thread soon.
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11-19-2011, 05:55 AM #7078
Dear vitornoob!
Can I have a question for you ? I saw your meal pictures in FB. Why do not you do a compilation of your recipes?My Leangains lifestyle and transofmation blog : http://forum.bodybuilding.com/showthread.php?t=139485623&p=777306723&welcome=true
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11-19-2011, 06:59 AM #7079
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11-19-2011, 08:52 AM #7080
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