Celorza
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I'm a small dude, and I got to admit, I am fairly new at bodybuilding. Used to be a solid 180lb chuby kid 10 months ago, and with some major cardio, nice workouts, some carb cycling , OEP AT2 and Erase...well Now I am 128, but now I am tring Lean Gains , to get rid of the left over stubborn body fat that is interfering with my 6pack definition. Thus I use the Scheme from Martin of +10%/-35% Calories for W.O/Rest days respectively.
I am 21 , 5'5" , 128lb and male...so my BMR (or coma calories) come out to be 1550 , The activity multiplier is quite confusing though...
It says this:
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Now , I am a college student , so basically not much to carry around but my ipad or laptop...BUT I do work out M-W-F with DoggCrapp program , intense stuff seriously , i keep it at the max possible, and also I do cardio , 1 hour of jogging or stairmaster the other 4 rest days. But lets see...If I use it kind of correctly, I get: 2000 calories By using the 1.375 multiplier, since I dont do ANYTHING ELSE BUT the gym every single day , again just 3 days of lifting heavy , and 4 days of cardio.
So 2000 calories means:
W.O. Days: 2200 Calories: Around 180-200 Grams of Protein , 300 Grams of Carbs , 20-25g fat.
Rest days: 1300 Calories: Around 180-200 grams of Protein , 50 grams of carbs , and 40-45 Grams of fat.
Isnt this TOO much for a cut regime and only lifting around 1.5 hours to 2 hours in a gym 3 days a week , with heavy compounds , 5 excercises per day?... Just need to know if I am over my caloric intake, for I am unsure of how the Net Calories work and how should i aim at them? For example , on my rest days I get 1300 cals, and burn like 600 on simply jogging , should i be burning the 1300 so as to not gain weight from the previous day? Or am I just being too paranoid of going back to the fat kid...Seriously Guys I don't wanna have to show a pic of how I looked, I was literaly a fat-lazy-**** with high lvls of ****arounditis , no worse...i didnt even go to the gym before! I started going seriously on july...and so it began my quest to be one of you guys...a lean mean machine...please help, you guys are pros and could help me get to the right direction :') plz...
I am 21 , 5'5" , 128lb and male...so my BMR (or coma calories) come out to be 1550 , The activity multiplier is quite confusing though...
It says this:
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Now , I am a college student , so basically not much to carry around but my ipad or laptop...BUT I do work out M-W-F with DoggCrapp program , intense stuff seriously , i keep it at the max possible, and also I do cardio , 1 hour of jogging or stairmaster the other 4 rest days. But lets see...If I use it kind of correctly, I get: 2000 calories By using the 1.375 multiplier, since I dont do ANYTHING ELSE BUT the gym every single day , again just 3 days of lifting heavy , and 4 days of cardio.
So 2000 calories means:
W.O. Days: 2200 Calories: Around 180-200 Grams of Protein , 300 Grams of Carbs , 20-25g fat.
Rest days: 1300 Calories: Around 180-200 grams of Protein , 50 grams of carbs , and 40-45 Grams of fat.
Isnt this TOO much for a cut regime and only lifting around 1.5 hours to 2 hours in a gym 3 days a week , with heavy compounds , 5 excercises per day?... Just need to know if I am over my caloric intake, for I am unsure of how the Net Calories work and how should i aim at them? For example , on my rest days I get 1300 cals, and burn like 600 on simply jogging , should i be burning the 1300 so as to not gain weight from the previous day? Or am I just being too paranoid of going back to the fat kid...Seriously Guys I don't wanna have to show a pic of how I looked, I was literaly a fat-lazy-**** with high lvls of ****arounditis , no worse...i didnt even go to the gym before! I started going seriously on july...and so it began my quest to be one of you guys...a lean mean machine...please help, you guys are pros and could help me get to the right direction :') plz...