calorie intake help.

i need help with the calorie requirements for my diet in order to get lean.

my stats are

age :22
Height : 6ft1
weight 98kgs
lean mass : 81.25kgs
b/f % :16.8%
goal +/- 6% body fat.
i do 20mins HIT cardio 3 times a week and 3 days moderate intensity cardio and i do a 5 day work out split.there is 8 hours between cardio and weight training.

can someone help me tell me how many calories i need to take in from protein,carbs and fats. I have also read that its best to cycle carbs as in 3 days low- moderate 1 day high, is this true for helping me to maintain my muscle mass?

any ideas on the types of carbs i should stay away from in order to get lean quickly? i know it all takes time but less time is the best time

Ok Easy E...

Your lean body mass is pounds is 180.54. Multiply this by 15 to get your maintenance calories = 2708 Calories. So eat this amount of calories is you wana maintain your LBM. Everything under that and you will be in a calorie defecit (you will lose fat... as well as muscle) and anything more than that you will be in a calorie surplus (you will gain muscle and fat).

My 5c worth is that you can drop calories all the way to 1800 Calories for a male. Never go under this. Balance your macro-nutrient uptake properly. If you are on a steroid cycle up your protein to 4g per kg. Fats to be kept below 20% of daily calorie intake and the rest is carbs.

Do this properly, and you are gauranteed to drop them fat. Sample diets can be found at Bodyguru.co.za and have a look at Mario's training and diet journal. Very informative...

Lemme know if you need any further help, I also reside in Durbz!

Kraz

ummm ok isn't 1800 calories quite low?espicially with the amount of training i do i think i would pass out from exhausition? from all the resting metabolic rate calculators and stuff i have read about they recon i should eat like 2200cals for 3 days and then 2900+ cals for 1 day and back again? is this way off or is it spot on? if i t spot on then can some give me advice on nutrient ratios? oh is it Kraz? facebook me if u online,i am sure that u found my name if u found i live in durban

Katch-McArdle formula (BMR based on lean body weight)

BMR (men and women) = 370 + (21.6 X lean mass in kg) x your daily activity level.

Activity factor
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)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)

so here goes.
370 + (21.6 x 81.56) = 2131 x 1.55(gonna be modest with the amount of activity) = 3304 calories. thats insane amount to maintain. please help me out with this one coz i am kinda gagging...

Ya bro,

What I would do is drop calories very low (manageble) until I reached my desired fat %. Then I would up it just past the maintenance calories.

Thats the fastest way, I guess..

Regarding the 1800 Calories being too low... Bro, thats standard for a lot of guys who are dieting for compo... My coach made me drop my cals to 1200 calories week and a half out from compo and then after that I statred carbing up... Amazing results... Insanely ripped!! (Lower than 3 %) But I wouldn't advise on this unless you really know what you are doing!

(Just an indication of how ripped I was... When I walked you could check the muscles in my back move when I placed my one leg in-front of the other)

Dude, If I can do it... So can you!

ok that sound like a winner,ok now next question,of that 1800cals how much must be protein/carbs/fats? and whats the best form of carbs to be having? also must i stay at 1800 cals for as long as possible or do i need to do 1800cals 3 days and then go higher for 1 day and back to lower? coz i have read after 3days your body starts to starve itself if on a heavy cal restriction.

If you are on a steroid cycle, I would say 4g protein per kg. In your case 325g of protein which equals 1300 Calories. Keep fat lower than 20% of daily calorie intake and the rest is carbs.

Note: 1 garm fat yields 9 calories and 1 gram carbs yields 4 calories.

You can have strachy carbs (Like sweet potato and potato) before noon and then after that switch to veggies or oats!

I understand that carbs are important, but I'm very carb sensitive... I bloat easily, so I try to keep carbs to a minimum!

crisis 325g. wow thats super expensive i wont lie,with out your carbs you must've been one grumpy SOB hahaha...i get bitched at for the amount i eat at the moment so jeepers thats insane lol!! can i make protein say 250grams carbs 120grams and fats like 30grams? is that possible to do and then on day 3 bump those carbs up to about 250? all good or not quite so?

Very good advice, kraz!

Yeah DJ.

That sounds like a leka plan... You are not going for compo, so I wouldn't get too technical at this stage.

And ya, on a low carb diet you lose your head.... Trust, ask any bodybuilder! That decarbing week grabs every1 by the balls!

Thanx *****, trying to help as much as I can. Correct me if I am wrong!

thank dude,i wont lie,the advice is kick ass just now gotta work out meals and stuff to realise all the amounts of carbs and stuff shot dude much much appreicated!

No prob dude!! I also had to learn...

This is, in my opinion, the best way to learn... Read the threads and research, research, research...

There's a lot of different opinions out there, you just gotta find wotz working for you!

Take a look at Mario's layout on bodyguru.co.za!! There are a good example!! Otherwise, invest in a nutritional almanac for food choices and quantities.

May I give my 2 cents?

Firstly, if you drop your BF% below 3%, you are DEAD - no matter who says what - period!

There is a very good formula by which dietician work out your needed calory intake. It is called the Harris-Benedict Formula and is as follows:

For men:66,5 + (13,8 x total body weight in kg's)
+ ( 5 x lenght in cm)
- (6,8 x age in years)
= total Kcal MAINTENANCE/24h

For women: 655,1 + (9,6 x total body weight in kg's) + (1,8 x length in cm) - (4,7 x age in years) = total kCal maintenance

Now, if you are doing just weight training for ± one hour per day, you multiply this total with factor of 1,3.
If aerobics is added to this workout of about 30 min, then x 1,4, but if marathon athlete type training, then x 1,5.
THIS IS TO MAINTAIN YOUR BODY WEIGHT!!!
Now, if your want to cut BF%, you can do one of two things. Firstly, you can do the maths and get your total kCals. Then eat 200 kCals LESS than that / 24h, no matter how long you do this - you WILL see results. As you will see later, the scenario changes if you prep for a show and there is a time limitation.
Or secondly, you put your desired weight into the formula and still do the rest of the maths, ie x by whatever factor...

Then you need to know the following:
1 gram prot = 1 gram carbs = 4,184 kCals
1 gram fat = 9,2 kCals.

OK, lets play around!
Mr X weighs 100kg's, 35 years old, 1,80 meters tall. He trains 5 x per week for 60 min intensive resistance training. He has BF% measured at gym by someone who does this regularly and accurately = 12%. Mr X wants to decrease his BF% to 8% over the next twelve weeks, without sacrificing too much muscle or doint too much aerobic work.
Here goes:
Mr X = 66,5+(13,8x100)=(5 x 180)-(6,8x35)
= 2108,5 kCals
Multiply by factor of 1,3
= 2741,5 kCals
OK, he has 88kg of muscle and skeletal bones, and 12 kg's of fat. So we need to loose 4000grams of fat and hopefully gain some muscle. That means 4000 x 9,2 kCals = 36800 ikCals in 84 days, which equates to 438 kCals per day.

Now, he has two choices - either he eats less, or he starts doing some aerobic work, burning up that 440 odd kCalories.
Lets assume his a lazy bugger - doesn't want to cycle or step.
Then his total for the day should be = 2741 - 438 = ± 2300 kCals.
Now, in most cases to loose the fat, BUT to maintain as much muscle as possible, you must take in more prot than carbs and moderate amount of good fats.Here a good ratio is :
prot = 50%, thus 1150 kCal divided by 4,184 = 275 gram of prot.
carbs = 30%, thus 690 kCals divided by 4,184 = 165 grams
fats = 20%, thus 460 kCals divided by 9,2 = 50 grams.

Soooo, Mr X should be taking 275gr prot/165gr carbs/50gr fats per 24 hours for THREE consecutive days. On the forth day, he takes in as follows: 1/3 of the usual prot = 92gr and 50 gr of fat. That = 845 kCals. The rest of his 2300 kCals , namely 1455 kCals or 348grs all come from carbs. Then, after day forth, he returns to the cycle of 3 days low carbs/high prot and one day high carbs/low prot, continuosly repeating this.
Very important!! You need TWO CHEAT MEALS per week, preferably 72 hours apart.

Nothing is cast in stone and each diet response is highly individualised - some dudes respond to high carbs and others don't. But in general, the bigger chaps usually respond better to the high/prot/low carb cycle thingy.

ok cool that sounds more like what i was looking for,now how much will the process be speeded up if i was to throw a good ECA stack into the equation?

Ok, Doctari just fragged my arse...

Thanx fopr doing that man... Now I'm also more educated!

Kraz

doctari sorry to be a pain but can u write down a sample meal plan for these high carb days? coz i was wondering just looking at jungle oats,per 35grams is 17carbs and 5 grams protein (so the box says) now ie if i was to have say 140gram serving that would be 70grams carbs 20grams protein,where must i have other forms of protein from? must say the first 4 meals of the day just carbs and then the last 2 meals just protein? or how would you recommend doing it?

Kraz, no arse kicking intended.... I'm not that type of personality! I like to share CORRECT info and help educate people, esp. in our sport, as there are people out there thinking they are knowledgeable, but giving dangerous advice. Enough said about that.

Guys, I'm a bit on the big side, usually 120kgs+. I have a very high metabolism and have found that, prepping for a competition, I need to use about 300 - 500 kCals more that what is calculated by the Harris-Benedict formula. According to the latter, I have to be on about 3500-3600 kCal per day, but only maintain at 4000-4150 kCals. I only dropped the kCals during my last week to about 3400 kCals.

I will sample you my diet. BUT, please, this is MY diet - you will see that I rely HEAVILY on MRP's(meal replacement drinks), because my job does not allow me enough time to eat between seeing 60+ patients a day. It is ALWAYS better to eat solid foods, esp the last 6 weeks pre-contest. I, however, do not have that luxury!
Here goes:
Day 1 - 3, low carb/high prot days:
The MRP's are mostly from Nutrition Lab line.
Breakfast no 1:
3 x scoops of T-rex 60gr prot/0 carbs/0 fat
100gr banana 0/22/0
50gr peanut butter(low salt) 12/8/25,5
7,5 gr Leucine

Breakfast no 2:
50gr Bokomo oats 6/28/4,5
5 gr white sugar 0/5/0

Mid morning:
3 x scoops MegaWhey 45/30/2
1 x scoop T-rex 20/0/0
15 ml Flaxseed oil

Lunch:
300 gr boiled hake 84/0/13,5
or
300 gr venison or
lean steak mince 82/0/34
200gr sweet potatoes 4/43/2
or
50gr raw weight Tastic rice same value as above
Some free veg

Mid-afternoon:
3 x scoops Muscle Cutz 30/39/1
1 x scoop T-rex 20/0/0
15 ml flaxseed oil

Pre-workout:
2 x scoops N.O.Xplode 0/14/0
10gr Glutamine

Post-workout:
70gr Vitargo 0/60/0
40gr Pure 100% Whey 40/0/0
10 gr Arginine
7,5gr Leucine
10gr Glutamine

Supper:
300gr chicken breast 82/0/20

Bed time:
3 x scoops Pure Whey 60/0/0
5 gr GABA

Notice that the nutritional value of flaxseed is not included - it should be taken as a norm.
Averages:
460gr prot/260gr carbs/90gr fat
= 3800 kCals
If I want to up the calories, I just add in an extra banana or two, or extra scoop whey shake, or 6-8 egg omlette, depending on if I want to increase prot or carbs, according to my current weight and BF%.

Day 4(High Carb Day):
Breakfast no 1:
100gr banana 0/22/0
2 x scoops Carb up 0/64/0
7,5 gr Leucine

Breakfast no 2:
150gr Bokomo oats 18,5/84/13,5
10gr white sugar 0/10/0
15 ml Flaxseed oil

Mid morning:
70gr Vitargo 0/60/0
100gr banana 0/22/0

Lunch:
300gr sweet potatoes 6/64,5/3
some free veg

Mid-afternoon:
3 x scoops carbup 0/95/0

Pre-workout:
2 x scoops N.O.Xplode 0/14/0
10gr Glutamine

Post-workout:
70gr Vitargo 0/60/0
2 x scoops pure Whey 40/0/0
10gr Arginine
7,5 gr Leucine
50gr peanut butter 12/8/25,5

Dinner:
150 gr oats
or ± 400gr sweet potatoes 18,5/84/13,5
10 gr sugar 0/10/0
15 ml flaxseed oil

Bed time:
1 x scoop Pure whey 20/0/0
60 gr almonds 13/12/30

Averages:
128gr prot
610gr carbs
85,5gr fat
Total 3820 kCal
I am usually very hungry on my carb up day and very tired. Using some Chromium Picolinate helps a lot. I will then take some CellEnergy from Nut. Lab. This helps me control my sugar levels on this day, as the carbs are mixed High and Low GI carbs.
You will see that I keep each day's calory intake ± the same. I watch my BF% and weight and adjust accordingly. If I want to increase my carbs during Day 4, I will opt for an extra serving sweet potatoes.

Here follows a list of foods with values I basically obtained by walking in SPAR, ect. and checking the prot/carb/fat contents per 100gr dry weight:
Samples of Low GI:
Provita 12,5/68/11,5
Wooley's Volkorn Rye bread 80gr 6/36/1,5
Bokomo Whole Wheat Pronutro 15,5/60/5,7
Jungle Oat Bran 12/56/9
Dried prunes 2,6/55,4/0.8
Dried apricots 4,1/58,2/0.6
Tinned pears 0.5/16,8/0
Tinned peaches 0,5/16,8/0
Durham Wheat Pasta 13/72/3

Samples of High GI:
Sasko white bread 4 slices(140gr) 16,25/108,2/2,5
Bokomo Wheatbix 2 blocks 4,5/24,8/0,8
Marie Biscuits 8,6/75/11
Two minute noodles 9/66/16
Rice cakes 8,5/77/2,6
Jasmine Rice 2,7/27,5/0.3
Ripe banana 0/22/0

Now, by using the above, you can easily make your diet interesting by changing the foods around.
Invest in a good kitchen scale AND USE IT!!

Check out the following website:
www.giindex.com

It takes a bit of an effort to plan your diet, but if, after the info I have so far given you, you are unable to do so, then please consult someone that does this by profession.

I would suggest you start off with the Harris Benedict calculation, build your diet based on this value, follow it for 4 weeks, in the beginning measuring body weight, mid-section circumference and BF% and to repeat these measurements after 4 weeks. Then only start making adjustments.

If you want to bulk up, keep the fat value @ 20%, but eat more carbs than proteins; if you just want to tone and maintain, then 40%/40%/20% prot/carb/fat ratio will do well. If you are prepping for a show, 50%/30%/20% is a good ratio, with low carb/high carb cycling days.
I say again, this is NOT cast in stone!!! You must experiment and see what works. Marco Rossi rips to shreds on a high carb diet, but then Arthur Baron responds well to high proteins again.
EXPERIMENT WISELY and enjoy in seeing your results on a diet you built yourself!!

Thanks Doctari, for giving us your expert advice once again. We have had some very educational topics lately. We don't have nearly as many members as some of the more established sites, but our members are far more knowledgeable and helpful.

ok doctari,wont lie you are a machine,see i was trying to see on a high carb day where i would put the protein and i see you have it after training and before bed nicely done thats what i was trying too see....thank you so much for the help and advice,i really appreciate it!

(File Removed) Hi everyone!!

Following Doctari's advice on calorie intake, I compile my diet for training days today!! Will do the diet for non-taining days tomorrow.

Please let me know what you guys think, and where I should make alterations to my diet..

Please note, I'm 21 years old... So, if something isn't \"clicking\" please advise me!

O'Ya... My stats are as follow:

Male
21 Years Old
75kg LBM
Looking to gain lean body mass!



Please see the attached file for the 3106 Calorie Diet.

Regards,

Kraz

Sorry guys, dunno wot happened there...

Here is the correct file :blush:

Kraz (File Removed)

ok here is my sample meal plan for days 1-3 ( all weights are raw/dry weight)


Breakfast

60g oats (34grams carbs,10grams protein 4grams fat)
5egg whites + 1 full egg ( i dont know how many grams of protein and fat this is so i guestamated and came up with 22grams protein and 5 grams fat)


Meal 2

200grams chicken (40grams protein)
50grams brown rice (34grams carbs,4 grams protein,1.7grams fat)
1 large green leaf salad
1teaspoon olive oil (5grams fat)

meal 3

200grams chicken (40grams protein)
50grams brown rice (34grams carbs,4 grams protein,1.7grams fat)
1 large green leaf salad
1teaspoon olive oil (5grams fat)

meal 4 (post work out)

60grams whey protein (44grams protein,4grams carbs,2grams fat)
60g oats (34grams carbs,10grams protein 4grams fat)

meal 5

200grams of chicken (40grams protein)
1 large green leaf salad.
1teaspoon olive oil (5grams fat)

meal 6
60grams whey protein (44grams protein,4grams carbs,2grams fat)

total

protein 258grams
carbs 144grams
fat 35grams

total calories 1923.

doctari let me know if this is a good sample plan or if adjustments need to be made.

now i am beginning to wonder how exactly an ECA is gonna help me whilst i diet ( apart from the appetite control and the energy) if i am cutting calories i am gonna loose fat any way so why is adding a fat burner/ECA beneficial?

Jeez, this looks good. Suddenly all you guys are dieticians!(LOL)
Nice to know \"stuff\", hey?

Ever wondered why the cycling with low carbs and high carb days??
It increase your metabolism and pushes up thermogenic effect. So, why not enhance this effect with ECA??