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Please choose:
CUT
Please Enter:
AGE (Years)
WEIGHT (KG)
HEIGHT (CM)
BODYFAT (%)
GENDER
Activity Level Today?
Activity Level
Sedentary
Very Light Activity
Light Activity
Moderate Activity
High Activity
Extreme Activity
List
MAINTAIN
BULK
CUT
27
62.72
154
34
FEMALE
Sedentary
1
Average
Harris-Benedict formula, 1919 (LEAN, YO
Mifflin-St Jeor, 1990s
Katch-McArdle (only use if you know bf%
MALE
FEMALE
Male
Cut
1361.4696
Female
1266.6708
-------------------------------
(Home Day)
(Work Day)
(Work + Gym
---------------Day)
Maintenance
1512.744
Bulk
1664.0184
1407.412
1548.1532
RESULTS
CALORIES REQUIRED TODAY:
1,267
Harris-Benedict formula, 1919 (LEAN, YOUNG
Method
MALE)
MINIMUM
Minimum PROTEIN Required:
91
Minimum FAT Required:
62
Minimum CARBOHYDRATES Required:
85
RECOMMENDED
Recommended PROTEIN Required:
137
Recommended FAT Required:
62
Recommended CARBOHYDRATES Required:
40
PERSONAL PREFERENCE
PROTEIN
137
FAT
62
CARBOHYDRATES
40
By sedentary we mean doing nothing all day (sleeping and watching TV).
By very light activity we mean doing nothing physical. Working a desk job or on a computer a
during your day.
By light activity we mean having a non-physical job (desk, computer, etc.) but performing so
above average walking) but no hard training.
By moderate activity we mean having a non-physical job, performing some sort of physical a
workout session in your routine. This is where most of you are at.
By high activity we mean either training plus a physical job or non-physical job and twice-a-d
By extreme activity we mean a very physical job and daily hard training.
So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his da
= 3395 calories per day. This is the amount of food to consume to maintain present body we
Cut Factor:
Bulk Factor:
0.9
1.1
1,267
ormula, 1919 (LEAN, YOUNG, ACTIVE
MALE)
91
62
85
137
62
40
137
62
40
ing TV).
desk job or on a computer and not performing any type of physical activity
ter, etc.) but performing some sort of physical activity during the day (e.g.
ming some sort of physical activity during the day, and including a daily
raining.
By sedentary we mean doing nothing all day (sleeping and watching TV).
By very light activity we mean doing nothing physical. Working a desk job or on a computer a
physical activity during your day.
By light activity we mean having a non-physical job (desk, computer, etc.) but performing so
day (e.g. above average walking) but no hard training.
By moderate activity we mean having a non-physical job, performing some sort of physical a
daily workout session in your routine. This is where most of you are at.
By high activity we mean either training plus a physical job or non-physical job and twice-a-d
By extreme activity we mean a very physical job and daily hard training.
So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his da
to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain pre
Source:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycli
1512.744
1407.412
atching TV).
mputer, etc.) but performing some sort of physical activity during the
forming some sort of physical activity during the day, and including a
ou are at.
rd training.
ing_performance/the_carb_cycling_codex
1461.2328
1295.2328
http://www.freedieting.com/tools/calorie_calculator.htm
Men
Women
Average
Maintanence 1412.704373
Maintanence 1322.260373
1990s
1264.13632
41.3952
se if you bf%)
Cut rec.
137
62
548
560
1108
365
560
925
Bulk Min.
46
183
560
743
Inputs
kg
Weight
62.72
Bodyfat
34.00%
Lean Body Mass
41
puts
lbs
138
91
Men (% fat)
2-4%
6-13%
14-17%
18-25%
25%+
Technically, once protein & fat needs are met, the surplus should be predominantly from carb
(total tonnage moved, etc), in addition to maxing out the anabolic signals that occur through
inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chan
contribute to muscle protein synthesis). I don't think you have to draw really hard lines on th
unfavorable effects from an isocaloric combo of the macros comprising the surplus. But spea
met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen
with incidental fat rounding out the remainder.
*-To gain weight, you need to take in more calories from food than your body expends.
-To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE
-Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.
-To lose weight, you need to take in less calories from food than your body expends.
-To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE
-Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.
http://www.scientificpsychic.com/fitness/diet.html
ould be predominantly from carbohydrate. This will help support progressive increases in work output
abolic signals that occur through fuller glycogen stores. A surplus coming from 100% protein would be
% fat would stand a greater chance of it getting stored in the adipose (not to mention only minimally
ve to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any
comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are
urpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs