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Darth Biscuit

By Darth Biscuit,
in Huddle Lounge

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The Saltman Apprentice

The Saltman

Posted
Posted

Thanks Salty. I think the low amount on the MFP app was because of the 'sedentary lifestyle' option. I'm gonna see if I can find another free app on android that is setup better.

This is what askscooby's calculator says:

really man the best way to calculate you will need your body fat %.

and remember these calculators arent exact and you can change up things based on how things are going..

I would try this calulator tho http://www.freedieti..._calculator.htm

and click the advanced exercise level option and try the top 2 calculators and ignore the harris benedict one.

this is for calculating your calories and ill copy paste for the macros,

Macronutrient NeedsOnce you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.

So to try to make it as simple as possible:

1. Protein: Believe it or not - Protein intake is a bit of a controversial issue. In this, the general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.

The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:

STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)

ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)

ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)

BUT researchers acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.

Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training

It is important to note that ADEQUATE v's OPTIMAL is not discussed. And one also needs to consider thermogenics/ satiety/ and personal preference.

General 'bodybuilding' guidelines for protein would be as follows:

- Moderate bodyfat = 1-1.33g per pound TOTAL weight [or ~ 1.25g/pound lean mass if bodyfat known]

- Very Low bodyfat or Very Low Calorie = 1.25 - 1.75g per TOTAL weight [or ~ 1.35 - 2g/pound of lean mass]

- Very HIGH bodyfat, Inactive, = 0.8 to 1g per TOTAL weight [or ~ 1 x LEAN mass]

Anecdotally, most find these HIGHER protein intake better for satiety, partitioning, and blood sugar control. So UNLESS you are specifically guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:

Average or lean bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]

High bodyfat: 1-2g fat/ LEAN weight [between 0.4 - 1g LEAN weight/ pounds]

IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.

Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...

3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)].

If you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:

Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)

High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)

INTENSE activity: + 8.5g / kg (more than 4g/ pound)

For 'others' - to calculate your carbohydrate intake you calculate the calories left over from fats/ protein:

carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])

carb grams = (p cals + f cals)/ 4

http://forum.bodybuilding.com/showthread.php?t=121703981

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Proudiddy Grand Master

Proudiddy

Posted
Posted

i mean in all honesty pdiddy, lol ive been eating ice cream, fast food, with also a mix of healthy foods. Im on a caloric deficit and i fit my foods to match my macronutrients and im melting pounds off of me. I have no clue how you got 55% carbs but thats off imo. Im at 30% carbs, 30% protein and 40% fat. But in all honesty i would ignore ratios and just consume 1 gram of protein per lb of bodyweight, .6 grams of fat, and the rest carbs. changing to a healthy lifestyle is great, but in reality if you want to lose weight the only tried and true formula is eating less calories then you burn. all the other bullshit stuff people say about eating 6 meals a day and eating only chicken, oatmeal, and rice is a crock of poo. You can mix in other stuff as long as you dont go overboard with the shitty nutrition. Stay within your Macronutrients, dont go overboard on shitty foods, eat enough protein, make sure and take your multi vitamins, and eat less calories then you burn and you will be fine.

Just make sure you have a good workout routine.

Thanks man, this is much more encouraging.

I haven't even started my 2nd week of Insanity back yet because I've been so frustrated with this diet stuff. So, to hear that you're losing it without a perfect diet is more believable than reading people eating nothing but tofu and wheatgrass, lol.

I felt like the key was, as long as I eliminated fast food, or limited it to one day a week, completely eliminated soda, and just ate better overall, then I'd still get lean regardless. I just get so detail-oriented that I get caught up in the intricacies of it all instead of just putting my nose to the grindstone and going at it.

Someone at BBF's also told me that if I feel full off of what I'm eating, then I'm fine - because as you said, these are just guidelines and every person's body is different.

I just need to get at it so I can get back to where I was - lean and cut.

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Proudiddy Grand Master

Proudiddy

Posted
Posted

also i drink like 3 coke zeros a week. not encouraging it but its no calories..hehe

oh and I was wrong Bout fats. its .6 per lb of lean body eight. need your body fat to calculate it.

Yeah, I have no middleground when it comes to soda... I'm all or nothing, lol, so I just have to cut it off.

And I think the BBF calculator for LBM I used said mine was like 144 or somewhere around there. So, I think I need 140 g of protein a day.

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Porn Shop Clerk Enthusiast

Porn Shop Clerk

Posted
Posted

that's the very reason i haven't read the books

i'm glad they didn't go that way, or it would be no better than true blood :(

anyway, peanut mnms are probably the reason i don't weigh 5-10 lbs less than i do. but since i got that canoe my back has stopped aching and my energy levels are higher

out of all the boats i've been on, i find the canoe experience to be really unique, as in being more intimately connected with the water and surrounding environment. the sense of vulnerability in one compared to larger craft enhances your awareness and brings you in tune with things you wouldn't normally notice. plus its great exercise. i can only imagine a kayak would be even better in many ways.

therapeutic exercise i would classify it as, working a pretty good range of muscles and even the core. especially dragging it in and out of the water full of fishing gear and poo

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