1. I WOULD LIKE TO KNOW HOW TO CALCULATE ONES CALORIC NEEDS AND THE PROPER RATIOS OF PROTEIN, FAT AND CARBS, PLEASE. I AM FINISHED WITH MY CUTTING DIET (HIGH PROTEIN, MODERATE FAT, LOW CARB AS IN THE "BEVERLY DIET" W8 LISTED WHICH BY THE WAY WORKED GREAT!) NEXT THURSDAY AND WANT TO EAT RIGHT TO STAY LEAN.
2. SHOULD YOU CARB-UP AFTER COMING OFF A CUTTING DIET AS SUCH, AND HOW?
THANX A LOT!!!
Posted by: Dr. Pain
Well it's big DP, small "w" 8 but no matter!
We would have to see your Beverly diet to help you best!
Initailly, we want to gradually change food sources and barely change macronutrient ratios. You will find that you will still have to do this type of change every 3-5 weeks to stay lean.
We still want to avoid sugars, use slow burning thermogenic type carbs whenever possible, and still want to mitigate insulin surges with protein, fat and fiber in each meal!
Here is an article written by w8, available on her website! She has since changed some nutritional philosophies, but this can help you caluculate your caloric needs as you asked above!
Are You Eating Enough?
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Written by: Leah Wynne
I am always amazed at how little food some people eat. Maybe I'm just a glutton, but I could not survive on what some people call meals. A lot of times, people don't even realize they're not eating enough food until I get them to figure out their daily caloric needs with this formula. Once they do, they're often shocked to see how little they eat.
Use the following formula as a guideline for determining your daily caloric needs. There are more accurate formulas which take into consideration your bodyfat percentage, however I suspect that only a few actually know they're bf%this one will still give a good indication of your needs. Because it doesn't take into consideration bf% however, it will underestimate your needs if you are overly muscular (hmmm, I didn't know that was possible).
First you need to determine your Basal Metabolic Rate (BMR) with the following equation. Your BMR is the total number of calories your body needs if you did nothing but lie in bed all day with no activity at all.
Men:
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women:
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
* Note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.
Example:
Male, 27, 180lbs, 5'11"
66 + (13.7 x 81.81kg) + (5 x 180 cm) - (6.8 x 27 yrs) = 1903
So, in this example your BMR is 1903. Next you need to determine your total daily energy expenditure, which is a fancy way of saying what you need to maintain your weight. Multiply your BMR with the corresponding figure for your activity level.
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)
Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job Or 2X day training, i.e marathon, contest etc.)
Example:
BMR = 1903, we'll use 1.725 for a very active individual.
1903 x 1.725 = 3282
So, in this example you need 3282 calories per day to maintain your current weight.
Now that you know how to determine your maintenance needs, you can adjust your figures to reach certain goals. If you are looking to gain some weight (hopefully you want muscle) you would eat above your maintenance and if you were looking to lose fat, you'd eat below your maintenance. While everyone is different, a general guideline is to add or subtract 500 cals per day to/from your maintenance. Some may find that they need to adjust that figure. Be sure to monitor your gains though, if you increase your calories too fast, you will likely gain a lot of fat as opposed to muscle. Similarly, if you drop your cals too fast or too much, you will slow your metabolism down and it will take longer to lose fat.
Knowing your BMR and maintenance requirements is useless if you don't know how to use this information. First off, if you haven't been logging your meals, there's really no way to know for sure how many calories you've been consuming. You really should log your meals for at least a week before using this information. Secondly, the figures are general guidelines remember. If you've been maintaining your weight at say 2500 cals and you've worked your maintenance out to be 2200, I'd stick w/ the 2500 figure as that's what's been working for you.
DPw8
Posted by: Dr. Pain
Forgot the second question!
Depends on the program they gave you.........
Usually transition alone is enough and a carb-up is not necessary!
DP
Posted by: cytrix
thanx DP, first of, i did spell it DP not dp, but that's the way it appeared
i still need to know, how much of that should be protein, fat and carbs. should it be iso-caloric? or should the carbs be even a little lower than 33% of the total calories?
also, if i wanted to carb up to get my glycogen stores filled quickly, how would you suggest to do it? is there a place for higher GI carbs then, or should it still be just slow burning ones?
Posted by: Dr. Pain
Depends what you want to eat, slowburners are always better!
Oatmeal or brown rice, sweet potato, banana (only in this mix), veggies and a fat source...basically your traditional Beverly carb-up!
As for ratios, back to the need to see where you've been!
DP
Posted by: cytrix
i have been eating a 50 : 50 caloric ratio of protein and fat (220 g protein and 100 g fat)and minimum carbs coming from non starchy veggies only, totalling about 1800 cal. the protein comes from chicken, egg and protein shakes made with milk isolate and egg white protein. my fat sources are flax, safflower and olive oil. every four days i have been eating the yam, oatmeal and banana carb up meal. i have been keeping up most of my strength during my workouts, being able to use pretty much the same weight. so i know it's all fat that i've lost.
Posted by: cytrix
what do you think about zig-zaging the calories to prevent fat gain while continuing to build muscle as a amintenance diet after my cutting diet? like, eat above maintenance (for muscle building) for 5 days, and less (for fat reducing) on 2 days per week. i got this from the ISSA, they suggest for fat loss without muscle loss 5 days below maintenance and 2 days above for example as another way, depending on your main goal, whether it is muscle gain w/o fat gain or fat loss w/o muscle loss. i just don't aggree with their nutrient ratios, as the carbs are at about 50 % of cal or more. but it might be a great combination, the zig-zag technique together with low carbs, and high protein and fat?
Posted by: Dr. Pain
That's what we needed to know, For the first week, I would add 25 grmas of carbs in meals one and three and five, oats, sweet potato, brown rice, apple or grapefruit.
That puts you at plus 300 kcal per day, but not really, because now you eliminate the carb-ups. When your body acclimates to that.....you can either add an extra meal two days a week, or an extra serving of carbs per day! Just be gradual. If you can, change up your protein and fat sources just a bit!
Ratio wise, starting up at 50% P 15% C and 35% F would be good!
Maybe 270 P 80 C 85 F or about 2165 and increase from there!
