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How important is daily calorie intake while training?
From what i have read its advised to get 5,000 calories. Whats your intake, and whats an example to achieve this?
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ITS HUGE !!
too much you get fat too little u don't gain
even less and you loss weight to much below that and you loss muscle too !
i need to get you some good info on this bro
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i get between 4800 and 5000 and it is a chore.
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lols, i tried to find that thread, thats exactly what im talkin about. Thanks, maybe other members will refer to that thread and tell us what there intake is, and how they plan there meals.
5'11", 205 lbs, 15%BF, 34" waist.
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try using this to work out your calorie need ... it take a little trail and error (as in how much exercise your doing really and how it affects your calorie needs) to get whats excatly right for you but this is where i started
Katch-McArdle formula (BMR based on lean body weight) If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories
As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2075 calories vs. 2033 calories) because the person we used as an example is average in body size and body composition. The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).
(This post was last modified: 07-06-2010, 02:54 AM by
Iwant2grow.)
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now use this to track it and make sure your macros are in check
https://www.hypermuscles.com/f68/diet-sp...s-you-987/
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Sounds good, This is going to help me a lot! I'm going to start playing with it.
Thanks IW2G!
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no worries post your questions ill track this thread that way if anyone else has question they can refer back to here
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this is place for articles bros.
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