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Title: EVERYONE READ THIS... Having read alot of posts... I noticed most people aren't getting enough Calories in their diets... I just thought I'd give you guys something to think about. Find out how many Calories you burn per day by... 1... (Lean Weight in Kg) x 22 + 500 = Resting Metabolic Rate (RMR) This is the amount you burn just keeping yourself alive, basicly. Also, by Lean Weight, I mean only Muscle. Don't count Fat in this part. You may have to get your Body Fat Percentage tested, if you haven't already. 2... (RMR) x 1.2-1.3 Very Ligh work (Bed rest) 1.5-1.6 Light work (Watching TV, Office Job) 1.6-1.7 Medium work (Some movement during the day) 1.9-2.1 Heavy (Labor/Construction type work) Times your RMR by whatever number most applies to your everyday life. Don't include your workouts when considering which to chose, you can add that on later. 3... RMR (The result you got from #1) x .1 - Moderate Protein Diet (1g per lb of body weight) .15 - Heavy Protein Diet (More than 1g per lb of body weight) This is the "Thermic Effect of Food", or TEF. It's the amount of energy it takes your body to digest your food, among other things. Protein elevates TEF more than Carbs or Fat, so judge accordingly whether you chose .1 or .15 depending on how much Protein is in your Diet. Add the answers from #2 and #3 together. This is your total amount of Calories you burn in a day. Now, you can add on any exercises you do daily if want. I'll do mine as an example... 61 Kg (Lean Weight) x 22 + 500 = 1842 1842 x 1.6 (Some movement during the day) = 2947 TEF = 1842 x .15 = 276 276(TEF) + 2947(Overall Metabolism) = 3223 I workout 3 times per week, and burn around 700 Calories each time. So I'd add that on as well. 3223 (Complete Metabolic Rate) + 700 (Workouts) = 3923 There. Finished. Now you can put the Calculators away... I burn 3923 Calories on my 3 workout days, and 3223 on the 4 days off day. What I do is take in 4000 Calories a day, making it so I end up with around an extra 3500 Calories a week, or one pound a week. Ofcourse, if your goal is fat loss, then you'd take away about 500-1000 (1-2 pounds per week) off of whatever you got for a final answer. I'd also like to mention you cannot gain muscle and lose fat at the same time... to gain weight, and hence muscle, you need to take in more Calories than you burn. To lose weight, you need to burn more Calories than you consume. You can't do both at once. Hope I helped someone... Name: Rocky Date: Jul. 25th, 2001 Title: Re: EVERYONE READ THIS... I did the calculation (or at least I tried to) and I came up with 3000+ calories...there is no way I'm eating that much!!!! Can someone please calculate mine...thanks! 5'7" 140lbs 17% body fat (117 lean body weight) Rocky wrote: > Having read alot of posts... I noticed most people aren't getting enough Calories in their diets... I just thought I'd give you guys something to think about. > > Find out how many Calories you burn per day by... > > 1... (Lean Weight in Kg) x 22 + 500 = Resting Metabolic Rate (RMR) > > This is the amount you burn just keeping yourself alive, basicly. Also, by Lean Weight, I mean only Muscle. Don't count Fat in this part. You may have to get your Body Fat Percentage tested, if you haven't already. > > 2... (RMR) x 1.2-1.3 Very Ligh work (Bed rest) > 1.5-1.6 Light work (Watching TV, Office Job) > 1.6-1.7 Medium work (Some movement during the day) > 1.9-2.1 Heavy (Labor/Construction type work) > > Times your RMR by whatever number most applies to your everyday life. Don't include your workouts when considering which to chose, you can add that on later. > > 3... RMR (The result you got from #1) x .1 - Moderate Protein Diet (1g per lb of body weight) > .15 - Heavy Protein Diet (More than 1g per lb of body weight) > > This is the "Thermic Effect of Food", or TEF. It's the amount of energy it takes your body to digest your food, among other things. Protein elevates TEF more than Carbs or Fat, so judge accordingly whether you chose .1 or .15 depending on how much Protein is in your Diet. > > Add the answers from #2 and #3 together. This is your total amount of Calories you burn in a day. Now, you can add on any exercises you do daily if want. I'll do mine as an example... > > 61 Kg (Lean Weight) x 22 + 500 = 1842 > > 1842 x 1.6 (Some movement during the day) = 2947 > > TEF = 1842 x .15 = 276 > > 276(TEF) + 2947(Overall Metabolism) = 3223 > > I workout 3 times per week, and burn around 700 Calories each time. So I'd add that on as well. > > 3223 (Complete Metabolic Rate) + 700 (Workouts) = 3923 > > There. Finished. Now you can put the Calculators away... I burn 3923 Calories on my 3 workout days, and 3223 on the 4 days off day. What I do is take in 4000 Calories a day, making it so I end up with around an extra 3500 Calories a week, or one pound a week. > > Ofcourse, if your goal is fat loss, then you'd take away about 500-1000 (1-2 pounds per week) off of whatever you got for a final answer. > > I'd also like to mention you cannot gain muscle and lose fat at the same time... to gain weight, and hence muscle, you need to take in more Calories than you burn. To lose weight, you need to burn more Calories than you consume. You can't do both at once. > > Hope I helped someone... Name: Miss Devine Date: Jul. 25th, 2001 Title: Re: EVERYONE READ THIS... The final Calculation is how much you're BURNING per day. Most people don't realize how much they really are burning. It doesn't mean you have to eat that much. Reduce the 3000 down to about 1900-2100 for a safe 2 pounds a week off, if your goal is Fat loss. Name: Rocky Date: Jul. 26th, 2001 Title: Re: EVERYONE READ THIS... Rocky, thanks for bringing this up. Everyone and that means everyone should consume a MINIMUM of 1100 to 1200 calories a day. Additionally it would be nearly impossible to find anyone who wouldn't need to consume 1500 calories on a daily basis. Given the kind of people who visit this board, that number can likely be increased up to 1800-2000 calories. And you'd STILL likely be losing over a pound a week. Rocky's approach is more accurate, but there are some "thin air" numbers we all should be aware of. Name: steve Date: Jul. 26th, 2001 Title: CAN SOMEONE PLEASE TELL ME This is some real good info. I am attempting to loose 40lb, not by any specific day but just eventually. I cut my caloric intake down to about 1800 per day. I couldn't do the calculation because I don't know what my lean body weight is. I weigh 190 and I am 5 '1' but I am very muscular so my weight is somewhat compacted. How do I find out my lean body weight. Also can you tell me how many calories it takes to be converted into a pound? Name: carmelqt Date: Jul. 26th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME I'm not at all familar with the calculation on "lean weight" but here is some info I can tell you. At your current weight, if you simply slept all day, you'd expend around 2000 calories. (Or any similar activity...) By adding in a 1/2 to an hour of exercise a day and other slightly more physical activities, you probably get that up to a 2500-3000 calorie range. It takes 3000-3500 calories to make a pound. So if you intake 1800 calories a day, you'd be losing between a pound or two a week, which is right on target. As you lose weight, the initial calorie expenditure decreases slightly (a 150 pound person expends around 1700 calories if he/she slept all day) Hope that helps. Name: steve Date: Jul. 26th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME Ok, I donno about this. I am 5'9 and weigh about 180. I am also very muscular (in January I was just under 18% body fat), however, I am at a dead spot right now. I do cardio about 5 days a week, if not 6, for atleast 30 minutes. I also weight lift 4 days a week. I count my calories and usually consume on average 1500 if not less. But I haven't lost anything. If ever, I probably gained it. I never used to have this hard of a time to lose weight, but now it seems impossible. I'm even getting a little worried because I've become so obsessed with what I eat that I want to just give up and binge on everything. In a typical day, I'll consume: 3-4 egg whites with low cal wheat toast (8-9am) apple (11:15) 1/2 can tuna with nonfat mayo/low cal bread and carrots (1:30) 3-4 oz chicken breast/potatoe-plain/salad with low cal dressing (3:30) work from 4-10 with maybe a protein bar or peanut butter sandwhich around 6 pm. I may come home and have a little bit of cottage cheese or a sugar free fudge bar I drink nothing but 150 oz. of water a day and if I drink liqour, it's about 3-4 drinks one night a week if that. I'm so ready to just give up, but I am not a failure. Can someone PLEASE HELP. Thanks. Name: Nicole Date: Jul. 27th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME Eat more, work less. Up your Calorie intake to 1900-2100, preferably on the high end of that, a day. At 1500, you're starving your muscles. 5-6 days of Cardio is too much, as well. Take it down to maybe 3-4 days a week. For weight lifting, make sure you're not working the same muscle more than 1 time per week, otherwise it will get overworked, if you're working it properly. Make sure you're lifting heavy enough so that you can lift the weight no more than 12 times with proper form. If you can do more than 12, it's too light. Name: Rocky Date: Jul. 27th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME Hey, Nicole, First of all, it sounds like your not getting enough to eat. No, I'm not joking. For a woman your size and activity level you need at least 1900-2000 cal./day. Sound crazy; I've got some professional athletic trainers to back me up. Second, your lifting (resistence training) too many times a week. It sounds to me like it your body getting cranky with you because it's not getting enough. So, eat up with more healthy food and just plain no more obsession. I was caught up in the very same thing. It's not fun and it feels like prison. So be kinder on your body and lighten up with the weights and some of your restrictions or you will eventually give up. Try it for three weeks and keep a diary to record mood (and maybe some body)changes. Tell me how things go. Corri Name: Corri Date: Jul. 27th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME Corri, Thanks for your advice.. it sounds realistic, but or resistance training, I've heard so many ways to do it, like 1 body part a day, or arms/back one day, tris/chest another, and legs/shoulders another. What do you recommend, with #of exercises and #of reps at what intensity of lifting. I've been doing upperbody 2x one week and legs 1x in that same week, and then legs 2x one week with upperbody 1x in that same week, switching on and off like this. What do you think? Also, with my diet, should I be eating roughly 300 calories every 2 1/2 -3 hours? Cuz I was doing this but again, nothing was changing. I donno anymore. Thanks again for your respondance. Nicole Name: nicole Date: Jul. 28th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME Yes, thank you Corri for repeating me, oblivious to the fact I said all that already... A bit over 300 Calories every 2.5-3 hours seems about right, as long as you're getting 6 or so meals in. Make sure to avoid Carbs 2-3 hours before bed... your Metabolism is speedy in the mornings, then slows down through out the day. By night time, you don't need that many Carbs, and too many will end up as stored Fat. You definately should eat a Low-Carb, High-Protein Meal right before bed, as this will help stop Muscle from being burned over-night. As for the gym, it's best to split your routine into three days, so you work each muscle once per week, intensely. If you can do more than 12 reps, up the weight. Do 3-4 sets, and 2-3 exercises per muscle. Name: Rocky Date: Jul. 28th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME Goddamnit so I cant lose some weight and gain muscle at the same time- that sucks. My BF% is too high, dot know just how much but it is. I need to lose about 8 pouds of fat- but u say i cant do that and strengthen muscle at the same time? Should I quit the gym till i have it off then? cuz i dont really want to. Name: Reinier Date: Jul. 29th, 2001 Title: Re: CAN SOMEONE PLEASE TELL ME It's going to be all about food and cardio. Like Rocky said, get food in you every 2-3 hours to speed up your metabolism. Eat plain whole foods. The closer it is to the way it came out of the ground or off of the animal the better. (it's boring but it works.)Drink at least 6 litres of water a day and forget about the alcohol. Do 70 minutes of cardio 6 times a week (with good stretching afterwards) and 1 day a week pick your muscle groups for weights. Take one day off to do NOTHING, relax and recouperate. See how that goes for you. Let us know in 6 weeks. Reinier wrote: > Goddamnit so I cant lose some weight and gain muscle at the same time- that sucks. > My BF% is too high, dot know just how much but it is. > I need to lose about 8 pouds of fat- but u say i cant do that and strengthen muscle at the same time? > Should I quit the gym till i have it off then? > cuz i dont really want to. Name: Jill Date: Jul. 29th, 2001 Title: Can Someone Help Me ?i'm Just A Teenager! hi i'm 19 years old. i weight 155 pounds and my i'm 5'7ft. and i feel like i'm getting more pounds but when i go to see if i'm getting weight i see that i have the same as before,but the problem is that i feel more fat. and i want to lose more weight to look better but i dont eat too much vegetable, or fruit. and i dont know what to eat if i do some diet. please help me i'm just 19 years old and i really want to change the way i look.and i dont know how it works all that things about caloriesect.. please. i hope someone can help me Jill wrote: > It's going to be all about food and cardio. Like Rocky said, get food in you every 2-3 hours to speed up your metabolism. Eat plain whole foods. The closer it is to the way it came out of the ground or off of the animal the better. (it's boring but it works.)Drink at least 6 litres of water a day and forget about the alcohol. Do 70 minutes of cardio 6 times a week (with good stretching afterwards) and 1 day a week pick your muscle groups for weights. Take one day off to do NOTHING, relax and recouperate. See how that goes for you. Let us know in 6 weeks. > Reinier wrote: > > Goddamnit so I cant lose some weight and gain muscle at the same time- that sucks. > > My BF% is too high, dot know just how much but it is. > > I need to lose about 8 pouds of fat- but u say i cant do that and strengthen muscle at the same time? > > Should I quit the gym till i have it off then? > > cuz i dont really want to. Name: dayanna Date: Jul. 30th, 2001 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |