Training boycott officially in effect. ANTI-:good:
Haha....No one said this was going to be easy.
As most know, I am a firm beliver of learning your nutrition and exercise before diving into supplementation. If one learned nutrition and exercise than they could easily distinquish of a supplement is worth its weight.
First step is finding a caloric starting point! I will outline two methods. The first is best the second is well second...
I will lay out a basic formula to determine the amount of calories need for a specific goal. Your goal may be cutting weight, maintaining weight or gaining weight. You have to understand the value of calories.
STEP 1
New Era nutrition formula is based on Resting Metabolic rate. Resting metabolic rate (RMR) is the energy it costs the body to stay alive. 50 to 70 percent of your entire day's calorie expenditure is a result of the RMR.
Step 1: You need to find your weight in kilograms. You need to divide your weight in pounds by 2.2. For example, I weigh 220 pounds so 220lbs/2.2kg = 100kg.
Step 2: You need to determine your body fat percentage. Your local gym should whip up that number in minutes with a three point caliper test. You need to multiply your weight in kilograms by your body fat percentage in decimal form. A 10% body fat in decimal form is .10. My current body fat is 15% or .15.
Fat Mass (FM) = 100kg x 0.15 = 15kg FM
Step 3: You need to subtract fat mass (FM) which in my case is 15kg from my total weight from step 1 which is 100kg to determine fat free mass. This calculates the amount of muscle or lean body mass.
Fat Free Mass (FFM) = 100kg – 15kg = 85kg (FFM)
Step 4: We can know determine your Resting Metabolic rate (RMR) with the following formula.
Resting Metabolic Rate (in calories per day) = 22 x fat free mass (in kilograms) + 500
In my case, RMR= 22 x 85kg (Fat free mass from taken from step 3) + 500 = 1870
I need 1870 calories a day just to support daily life not including any activity
Step 5: We need to factor in training activity by multiplying RMR by training activity. Pick your training activity from the list below.
2.0- Train 4 times a week
2.1 Train 5 times a week
2.2 Train 6 times a week
2.3 Train 7 times a week
2.4 Train 8 times a week
2.5 Train 9 times a week
2.6 Train 10 times a week
3.0 Train 11 times a week
3.2 train 12 times a week
RMR x Training Activity= 1870 (calories from step 4) x 2.4 (training activity) = 4488 calories a day
I need to consume 4488 calories to maintain weight when training 8 times a week. If I am consuming 4488 calories and start to lose weight, I slowly increase calories by 250 calories until weight has normalized.
Step 6: Is your goal to lose fat or gain muscle? When I refer to gaining, I'm referring to muscle mass without gaining fat mass. To lose weight, you will need to subtract 500 calories from training activity calories (4488 (calories from step 5) + 500). To gain weight, you will need to add 500 calories to your training activity calories (4488+500) to gain muscle mass. You can add calories to gain muscle quicker, but fat gain is probable. You can subtract calories to lose fat quicker, but muscle loss is probable. The best strategy is to subtract or add calories in 200 calorie increments per day and hold steady for a week to judge effects.
Learning your body is a complex process. Once you understand how to fuel the body properly, you are light years ahead of the competition!
