For more information buy or download the following ebooks: (Clicking on the link will lead you to a free download page).
The Truth About Building Muscle
Burn The Fat, Feed The Muscle
Hello everyone, today I am going to teach you how to create your own personalized diet plan, personalized for your goals, in order to get the best results in the least amount of time!
To start off, for the best approximation of your calorie intake you will need a good aproximation of your body-fat percentage and you will need to know your weight and activity level.
You will need to use the following formula to calculate your basal metabolic rate. This is not the calories you use in a day, but in conjunction with the activity level it will give you a very good estimation.
Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
If you dont have a good estimation on your body fat percentage then you should use one of the formulas bellow instead.
Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]
Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
After you determine your BMR you will need to multiply it by your activity level. You can determine your activity level bellow.
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
Now that you know your maintenence calories (the calories which you need to eat in order to maintain the current weight, this is the value you calculated before) you can calculate the calories you need to consume to reach your goals. If your goal is to lose weight, then you should subtract 500 calories from your maintenence, if your goal is to gain weight then you should add 500 calories to your maintenece.
In terms of macro-nutrients things are a little easier to calculate. I will talk about each of the macro-nutrients bellow.
Protein: Believe it or not - Protein intake is a bit of a controversial issue. In this, the general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT researchers acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training.
It is important to note that ADEQUATE v's OPTIMAL is not discussed. And one also needs to consider thermogenics/ satiety/ and personal preference.
General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat = 1-1.33g per pound TOTAL weight [or ~ 1.25g/pound lean mass if bodyfat known]
- Very Low bodyfat or Very Low Calorie = 1.25 - 1.75g per TOTAL weight [or ~ 1.35 - 2g/pound of lean mass]
- Very HIGH bodyfat, Inactive, = 0.8 to 1g per TOTAL weight [or ~ 1 x LEAN mass]
Anecdotally, most find these HIGHER protein intake better for satiety, partitioning, and blood sugar control. So UNLESS you are specifically guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.
Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:
Average or lean bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...
Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)].
If you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)
For 'others' - to calculate your carbohydrate intake you calculate the calories left over from fats/ protein:
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (p cals + f cals)/ 4
For more information buy or download the following ebooks: (Clicking on the link will lead you to a free download page).
The Truth About Building Muscle
Burn The Fat, Feed The Muscle
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