Quote:
Originally Posted by littsts
All,
I have tried posting several times, and get timed out. In short:
I am: 74 in, 235 (107kg), 22% BF.
What I have done: <22 min 5k, 14 pullups, 60 sets of VO2 Max w/16kg.
What I need: 18% BF in 45 days, 15-16 Pulls, 80 sets of VO2...
As it stands right now: My nutritional intake is 31/32/28/9; protein/fat/carbs and alcohol over the past 4 weeks, respectively. Granted it has been the holidays.
Problem: Over the past couple of months, I have tried to determine my BMR. I have read the books and searched online, but I am still confused. Caloric intake has varied from 1500kcals to 2500 kcals in the last month. So, how much should I take in to lose the BF and weight accordingly.
Additonaly, what should be the breakdown of P/F/C (and I know, no alc) in order to be effective, to lose BF and weight.
Pls let me know if you questions or more clairification.
Tom
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Why do you need to achieve 18% and X pull ups and sets etc in 45 days? That's *very* specific.
Since you've been vascilating in your caloric load and ratios, and drinking, over the past 4 weeks you don't really have a baseline for getting at your food intake.
At this point, i'm not a big calorie counting fan. The Warrior Diet folks here and i may acutally have at least that in common
If you're wedded to calories, and you're working out intensely three times a week for 30mins, your resting metabolic rate is about 2300 cals and your exercise is burning about another 1000 or so. So your maintenance, all things considered is about 3500-3800.
This means you need to cut to about 2900-3200 cals
327g protein
245 carbs
109 fat
this means your protein is 40 % and fat/carbs are 30%.
You'll note that by the above you're under-eating for your activity level, and the ratios need to be upped towards protein for now - again assuming you're woking out intensley (80-85% VO2max, 3x's a week min).
Follow this exactly for 2 weeks, measure your progress with weighing and bodyfat measuring and girth. If you're trending down in fat loss (you have about 50lbs fat right now), keep going. If you want to accelerate the process, add some mid intensity cardio, drink lots of green tea before your workout, and get some BCAA's for your water bottle to make sure you're getting the amino acids into your muscles for post workout recovery.
Best council: PLAN your meals in advance to make sure you get those ratios as exact as possible; only eat starchy carbs in a meal AFTER a workout. If you're not already, use something like fitday.com to make sure you're in the zone.
And if you want to get a nutrition plan to support your goals, again, folks here mainly recommend the Warrior Diet. Folks i work with and i are happy with the habit based appoach of
Precision Nutrition. Here's a big fat
pdf overviewing the approach.
merry christmas.
mc
Protein, Fat, Carbs and BMR
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