|05-01-2012, 06:58 PM||#1|
Current Pic/Nov 30th, 2012: Rocken Lean
Join Date: Feb 2011
Training Exp: 5+ years
Training Type: Bodybuilding
Fav Exercise: Pullup/Bent Over Row
Fav Supp: Feeding the Brain
Essential Elements Needed for Weight Loss or Weight Gain
Dietary Basics ONLY
This is What you Need to Do:
1. Get your Mind and Body Connected and Prepared.
2. What you need to do if your goal is: Weight Loss or Weight Gain
--->a. Determine your Calorie Maintenance Needs (MT Line) using Harris Benedict Formula
--->b. Determine your Deficit or Surplus in Calories over your MT Line dependent upon your goals:
--->c. Calorie Deficit for Fat Loss
--->d. Calorie Surplus for Weight Gain
3. Change your Eating Habits
4. Try to eat good Nutrient ratios of: Protein, Carbohydrates, and good Fats
5. Diet and Calorie Tracking; The Strengths and Weaknesses, whether you do it depends on you. (In part two)
This is what you need to do: Weight Loss
One can use the Benedict Formula for Fat Loss or Weight Gain.
Calculate your BMR: (Basal Metabolic Rate)
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line.
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The Nutrients: Protein, Carbohydrates, and good Fats:
The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
If your BMR is 2850 calories, you would then subtract -500 from the 2850, for a total 2350 calories. The 2350 calories is what you would consume to solicit tissue loss in this example.
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
In numeric terms only, every 3,500 calories is equivalent to approximated 1 pound of fat tissue.
If you cut back -500 calories a day, you will lose approximately 1 pound per week. (not necessarily all fat)
If you exercise and/or diet to burn off 500 calories a day (under your MT Line) you will also lose approximately 1 pound per week. Of course there are exceptions due to metabolic adaptions over time, but this is just for BASIC purposes.
2. A diet plan optimized for fat tissue loss.
A. Determine your MT Line.
B. Create a small deficit
C. Create calorie TARGETS each day
D. EACH WEEK......KNOW whether you are gaining or losing weight. Don't play games with your hard work.
E. Learn how EFFECTIVE calorie and nutrient manipulations can be. Study how to manipulate the macro nutrients and calories as you set up your personal diet. Then when a problem comes up, you can implement a different dietary strategy when or of a problem develops.
Study it, and learn when to apply them efficiently and effectively.
Create a SURPLUS : (Attempt to Gain Weight, Surplus example)
In order to gain weight, you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.
What you need to focus on is this for mass: (VERY BRIEF SYNOPSIS)
Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust accordingly.
2. Have appropriate macro-nutrient targets:
Protein, good Fats, and Carbohydrates.
Including your micro-nutrients: such as vitamins and minerals. Add in fiber.
It is the LEVEL of personal implementation of diet and fitness into ones way of life that solicits a lifestyle change that applies "enough of the person" to achieve the goal they desire. This includes making difficult decisions and easy applied decisions.
Part two NEXT
Last edited by Chillen; 05-01-2012 at 09:27 PM.
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