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  1. #7051
    Registered User phain's Avatar
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    Originally Posted by maltanarchy View Post
    That looks like what Vitor posted for you a few days ago... Around here it's like gospel:

    Calculating Calorie & Macronutrient Needs
    http://forum.bodybuilding.com/showth...hp?t=121703981

    But yes the link you posted will get you started. Where exactly are you hung up?

    You need to figure out your calorie needs then eat less to lose weight or more to gain weight. If you are too lazy to do math, just google for calorie calculator. In the past I have used a few different calculator to give me an average. If you are trying to recomp (slowly losing fat, slowly gaining muscle, no weight change) leangains says 20% above maintenance on lift days, and 20% below on rest days.

    Also, as far as I know this post is accurate (the writer claims it was tweeted by Martin):
    http://examine.com/leangains-faq/
    Maybe this will help you, but like I said I'm not sure what part you are hung up on. This goes over a lot of the basics that are buried here-and-there on lesngains.com
    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%?
    My Leangains lifestyle and transofmation blog : http://forum.bodybuilding.com/showthread.php?t=139485623&p=777306723&welcome=true

  2. #7052
    Still Just An Anagram maltanarchy's Avatar
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    Originally Posted by phain View Post
    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%?
    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
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    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?

  3. #7053
    Registered User alemus's Avatar
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    Originally Posted by ComingHard View Post
    Has anyone else had trouble with overwhelming hunger before they break their fast?

    I've been going IF for about 3 weeks now, and I do my eating midday-8pm, slight deficit on rest days slight excess on workout days.
    I literally just stare at the clock from about 10am onwards, desperate to start my eating.
    I thought it might get better once my body had got used to it (after years of eating a big breakfast), but it hasn't so far.
    I've tried drinking plenty of water. I am (should be) busy at work in the mornings, so there is nothing else I can do to take my mind off it.

    Am I doing something wrong? Anyone similar experience?
    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?

  4. #7054
    Registered User phain's Avatar
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    Originally Posted by maltanarchy View Post
    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.
    Ok thanks a lot. So i calculated.
    weight : 164 lb
    height : 6'5
    bf : 10%
    BMR : 1915
    I exercise 3-5 days and 8hrs desk job multiple 1.2
    2300
    Workout days : (2760kcal )
    200/375/51 P/C/F
    Rest days : (1840 kcal )
    200/30/102 P/C/F
    This is fine ?
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  5. #7055
    Registered User vic160's Avatar
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    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.

  6. #7056
    Registered User vic160's Avatar
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    I like your P/C/F caloric intake here. I was thinking of trying this out since your pic shows its actually working. Good stuff. Keep it up. I want to get there one day. Hopefully by my 40th in June


    Originally Posted by BRN View Post
    Just a question to you guys.. I've been IF'ing for almost a month, nothing drastic happened, but I managed to shed abit of lbs. Before following IF, I used to do cardio (20mins LISS/30 mins Plyometrics) at 7am then have a meal around 8am and lift around 9am.

    So since starting IF I dropped cardio all together, but I added it in last week, ~35mins moderate-intensity post workout, but since I workout "fasted" (only BCAAs) would it potentially affect my progress/muscle mass?

    Given that I'm 5'7 - 174lbs - bodyfat is around 9% and my caloric intake is 1890 - 230P - 175C - 30F

  7. #7057
    Registered User kenn89's Avatar
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    Wink

    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.

  8. #7058
    Registered User vic160's Avatar
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    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.



    Originally Posted by schabowy90 View Post
    5 days of proper IF and im feeling tighter already...srs. arms/tris feeling tighter as well as stomach area feeling leaner. maybe its the water, but i guess I could have also lost close to a lb of fat technically already. Only had green tea today and still feeling super productive and awesome at work.

  9. #7059
    Registered User Lixxer's Avatar
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    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.

  10. #7060
    POLSKA schabowy90's Avatar
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    Originally Posted by Lixxer View Post
    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.
    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.
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  11. #7061
    Wake up to get my cake up Lukelovesyoutoo's Avatar
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    I believe martin advocates refeeds, but I can't find anything about them on his site, does anyone have a link?

  12. #7062
    Registered User peteyboy1015's Avatar
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    Originally Posted by schabowy90 View Post
    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.
    Some sweet cereals are fortified with vitamins and minerals though.

  13. #7063
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    Originally Posted by Lixxer View Post
    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.
    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..

  14. #7064
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    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/

  15. #7065
    Banned belmont316's Avatar
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    Originally Posted by .aeterna View Post
    One of the biggest proponents of the "6 meals/day" runs IF and posts his results...

    Intermittent Fasting: Big Help or Big Hype?

    [img]http://articles.elitefts.com/wp-content/uploads/url]

  16. #7066
    Registered User Lixxer's Avatar
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    Originally Posted by SmashWilliams View Post
    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..
    Damn, hate being in dubt, i am in body-recomposition .

  17. #7067
    POLSKA schabowy90's Avatar
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    Originally Posted by .aeterna View Post
    One of the biggest proponents of the "6 meals/day" runs IF and posts his results...

    Intermittent Fasting: Big Help or Big Hype?

    [img]http://articles.elitefts.com/wp-content/uploads/2011/11/Berardi-Before.jpg[img]
    [img]http://articles.elitefts.com/wp-content/uploads/2011/11/Berardi-After1.jpg[img]

    http://articles.elitefts.com/article...p-or-big-hype/
    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-fasting
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  18. #7068
    Registered User dilly's Avatar
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    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

  19. #7069
    Dork of York Northernmoris's Avatar
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    Originally Posted by dilly View Post
    Anyone heard of or used Andrew Morgan from rippedbody.jp for as a personal consultant for IF. Is he legit?
    I am right now. He has been very prompt, nice guy and to the point. Its only been three days but well worth it. He does a free consultation, send him a email. You wrong regret it.
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  20. #7070
    Registered User dilly's Avatar
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    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

  21. #7071
    LvL 99 jimmy Rustler vitornoob's Avatar
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    Originally Posted by dilly View Post
    Anyone else?
    he is a nice guy...

    http://www.facebook.com/AndrewJohnMorgan?sk=wall
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  22. #7072
    Registered User chickeneater's Avatar
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    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

  23. #7073
    Registered User dilly's Avatar
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    Originally Posted by vitornoob View Post
    Just checking things out before i spend my hard earned money on someone I havent heard alot about. His clients on his website seem to have had great results.
    " 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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    LvL 99 jimmy Rustler vitornoob's Avatar
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    Originally Posted by chickeneater View Post
    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
    not...this is enough!

    Originally Posted by dilly View Post
    Just checking things out before i spend my hard earned money on someone I havent heard alot about. His clients on his website seem to have had great results.
    You can have a free test with him, just give a shot, it is reall amazinh things in his website...
    I have been talking to him recently in LG's facebook, it seems that he knows a lot about the things
    *Hollywood's rabid cage crew*


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  25. #7075
    POLSKA schabowy90's Avatar
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    Originally Posted by dilly View Post
    Just checking things out before i spend my hard earned money on someone I havent heard alot about. His clients on his website seem to have had great results.
    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/

  26. #7076
    Registered User alemus's Avatar
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    Originally Posted by schabowy90 View Post
    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-fasting
    just printed out the pdf, i cant wait to read it all it looks like a good read! Thanks dude!

  27. #7077
    Registered User chickeneater's Avatar
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    Originally Posted by vitornoob View Post
    not...this is enough!


    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.

  28. #7078
    Registered User phain's Avatar
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    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

  29. #7079
    LvL 99 jimmy Rustler vitornoob's Avatar
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    Originally Posted by phain View Post
    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?

    too much recipes, just ask one in the FB or pick one at my photobucket and i tell you the recipe
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801

  30. #7080
    Registered User phain's Avatar
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    Originally Posted by vitornoob View Post
    too much recipes, just ask one in the FB or pick one at my photobucket and i tell you the recipe
    Okay thanks
    My Leangains lifestyle and transofmation blog : http://forum.bodybuilding.com/showthread.php?t=139485623&p=777306723&welcome=true

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