calorie intake help.

Ok will do all of this in one post

Guys have some sites to help with approximate nutritional values & conversion calculations:

www.elook.org/nutrition/a.html

www.gourmetsleuth.com/cookingconversions.asp

Then @ doc
Please have a look at this sample i devised. Tried to keep the carbs and protein in the right time brackets. Train at about 7:30pm as i only get to leave the office at bout 7pm. As in you're case i rely heavily on protein powders as well due to my work environment. The problem i have, however, is that i go to bed quite late (busy doing my masters), so feeling a bit worried bout my level of sustenance at night. Please check out my ratio's and feel free to make any suggestions. Planning to do a lean mass cycle end march (2 x 4wk on - 4kw off cycles back-to-back)

Forgot to mention, havnt seen the inside of a gym for the last 4 months - work pressures been immense (been working like a F&&^%8 slave for them). But time to get back on the horse now, sort out my diet and then pack on all the muscle ive lost so far (13kgs - due to crappy eating habits and no lifting at all).

Sample (File Removed)

Is doc off sick 2day? Havnt seen him around at all

he probably snacking on his patients for the added nutrition

Eish man! Busy, busy, busy.... Flu is early and the Flu-vax late... What can I say?
Dirk, your e-mail got "lost" somewhere - could you perhaps re-send it, along with your diet and conversion table-thingy?
Much appreciated.

Well, anybody then? Just wanna c if i have my basics right i.e. simple carbs @ bfast & in/around training, slow release of energy throughout day & then restriction of carbs after training. Also some comments on the ratio's used?

cool, will do so shortly doc

Dirk, can you perhaps upload your diet and conversion table thingy to our download section: www.anabolicsteroids.co.za/downloads/

admin shall i just upload the base file i.e. prior to adding any new foods/supps in the list so its a barebone platform for guys to work out their diets?

Yes please, Dirk. The base file will be just fine.

done, saved under misc section

dirkgreeff wrote:

done, saved under misc section

Thanks bro.

Ok, so I just worked out via Doctari's provided forumula:

1968.5 = 24/hr maintenance
2755.9 = Throwing gym and cardio in the mix

My Stats:
1.77m
87kg
27 yrs
BF% = Cant remember...will obtain at gym tomorrow, think its 24/5%

So...the plan is to eat 200 cal less and exercise. Last week I was averaging 1900 cal a day so it seems eating this little cal a day and exercising is not good for me. Think Im breaking down muscle at this rate, which I dont want to do. So Im gonna up my cal intake a day to 2550, and carry on exercising. Im also going to add the 3/4day eating plan thats mentioned previously.

So does this seem to be correct?

Just need to get the eating plan together now!

Nano wrote:

Ok, so I just worked out via Doctari's provided forumula:

1968.5 = 24/hr maintenance
2755.9 = Throwing gym and cardio in the mix

My Stats:
1.77m
87kg
27 yrs
BF% = Cant remember...will obtain at gym tomorrow, think its 24/5%

So...the plan is to eat 200 cal less and exercise. Last week I was averaging 1900 cal a day so it seems eating this little cal a day and exercising is not good for me. Think Im breaking down muscle at this rate, which I dont want to do. So Im gonna up my cal intake a day to 2550, and carry on exercising. Im also going to add the 3/4day eating plan thats mentioned previously.

So does this seem to be correct?

Just need to get the eating plan together now!

*cough* here u go *cough* must give thanks where it is due and Kraz helped me with my eating plan so please give him thanks aswell... (File Removed)

Thanks where its well due to goes to Doctari, djeasye & Kraz! 10 000 points each! (What can I say, Im a fan of Who's line is it anyway!) I have learnt so much and am in a good position to start from.

but i want points that matter

:lol:

All a pleasure Nano...

What I suggest is stick to the info that Doc provided in this thread. Pritty solid advice my man!!!

Ok, so follow a eating plan of about 2500 cals per day. Train with weights and do cardio about 8 - 10 hours after weight training. This decreases the risk for muscle breakdown!!!

Trust Nano, it works like a bomb!!! After Christmas and new years I was sitting at about 17%bf. Dropped down to 10,2% bodyfat by the first week in Feb.

Rock that shit!!

Kraz

WOW thanks for all the info guys
i'll be starting my diet on monday
will keep you guys updated on my progres

Thanks Kraz. Shit...Im doing it wrong then....Do gym in the mornings....then cardio straight after. Dammit....time is an issue...so thats why I do both in the mornings.

On last question on calorie intake:
1968.5 = 24/hr maintenance
2755.9 = Throwing gym and cardio in the mix

Isnt 2755.9 calories a bit much??? I mean 1968.5 to maintain current body weight and 2755.9 if doing gym. Thats 787.4 calories extra. I only burn about 280 odd calories in a 20 min cardio session. Maybe 350 if pushing hard. Doesnt that mean Im taking in more calories thatn I using...so I will gain weight?

Nano... Pass us your stats and we see what you should be doin

Ok, well I have lost 2 kgs now...so sitting on 86.5

1.77m
86.5kg
27 Yrs
23-24% body fat

Now taking Doctaris formula he provided:
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

66.5 + (13.8 x 86.5) + (5 x 177) - (6.8 x 27) = 1968.5 kCal for 24/h Maintenance

Since I do weights and carido in my morinign gym routine:
1968.5 x 1.4 = 2755.9 kCal 24/h Maintenance

So to lose weight I should be eating 200 cal less, which works out to 2555.9 kCal in 24/h. I just feel that its still feels kinda high? Just wanted to make sure I got this right etc? I want to burn fat as much fat as possible and not muscle. Would like to build a bit to replace the fat Im losing but main goal is to get rid of the flab and not affect muscle.

So are these values correct? Im I heading on the right path? When I train, I have been pushing hard. Feels good and seeing results (losing just over a kilo a week so far).

bud u will loose weight that way no doubt about it,it will just take time,if u wanna speed up the process and keep your calorie intake the same throw in cardio to your routine and try burn as many calories as possible,for eg if u eat 200 cals less and burn 700cals with cardio (random number,dont take it literally) you theoretically burn 1kg of fat in 10 days. 900cals x 10days = 9000cals = 1 kg fat...

That makes sense. Ok...gonna stick with it. Im really enjoying the gym. Feeling harder, I think I can see a diff in tone of muscle...starting to see lines where there previously werent. So ja...think Im just gonna up my cardio then and extra 10 or 20min. Will have to see how the mornings go with time constraints.

Thanks