Formulating your diet for beginers - Page 6 - UK-Muscle Body Building Community

SnakeyB · 18-06-2009, 06:12 AM

Hi, first of great post, very thorough.

My question is: all of the calculations for each category seem to be geared towards finding the total no. of calories expended by the body for that particular function & if this is the case then why is the total no. computed what you should aim for in order for this to function as a weight gaining diet?

Is the section on calories from exercise in fact the 'extra' amount you should be taking in & the sum total of all the other categories is your level to maintain a muscular physique rather than grow, or is it just the case that when you take this scientific approach to nutrition & actually consume everything that the body needs then then large volumes of protein is the source of the new mass?

Apologies if you addressed this & I missed it, but it seemed like all of the steps (bar Costs of Exercise Activity) would apply to 'normal' people as well that were not exercising, unless this is geared towards athletes & any calorific excess needed to grow is are in the formulae already.

Also where do the numbers come from? Is this anecdotal or based in scientific studies.

PS is there any way to estimate BMR without knowing your bodyfat %, or do I have to go buy some BF callipers before I can use this properly?

Thanks!

Lil D · 31-07-2009, 07:39 PM

An old post , but a great one , priceless information for any athlete.

strange_days · 14-08-2009, 02:20 PM

Fantastic read, reps for that man !

Mazza6059 · 19-08-2009, 03:32 PM

Amazing Post thanks!
cleared up a lot that i was unsure of.
got my diet right and lost a lot of BF, toned up, but now want to add mass and keep waist same size so going to up my calories in regard to all the advice above :-)
Thanks again!

Jayo · 30-08-2009, 12:55 PM

Hi Jimmy,

At the end of the formula for calculating calorie requirements it says:

Quote:

Now that's a lot of food! And I must eat this each and every day when I want to gain weight.

So assuming thats a formula to gain weight... what would be changed to get a maintenance level calorie requirement? Is it the "22" multiplier at the very beginning that needs to be changed?

**Jimmy** · 31-08-2009, 09:17 PM

dunno dude

if you read it again....its not my formula

sorry

stevo99 · 14-09-2009, 11:52 AM

one of the best diet posts ive ever read thank you

irelandcenter · 18-09-2009, 08:29 AM

Great Post!

PumpedUp · 19-09-2009, 01:17 AM

This is the ****

You couldnt ask for more.

Plain English, i like it

quartz075 · 15-10-2009, 05:15 PM

thanks good to read.

offo · 05-12-2009, 08:10 PM

150lbs/ 2.2=68

fat mass 68X0.30=20.4

free fat mass 68-20.4=47.6kg

RMR 22X 47.6+500= 1547.2

Step2
RMR 1547.2X 1.6= 2475cals

2475 X 1.6= 3960

is that correct so far its very similar to yours

Step 3

TEF 1547 0.10= 154g per pound bodyweight

2475 + 154 = 2629

Step 4----

Step 5
RMR 1547 + 3960= 5507

I am not sure how well i have done to be honest some help would be good

This is for bulking anything on cutting?

S1mran · 29-12-2009, 05:51 PM

hey,

this is great really helping me get my eating sorted

cheers jimmy.

Mattman78 · 04-01-2010, 03:28 PM

Another great read along with "How to Grow At Work and Home Guide...."

Thanks for sharing

warren_1987 · 30-01-2010, 01:52 PM

im 190lbs and have just done the formulea as apparently need 4530kcals to maintain, surley that cant be right? maybee i messed up but thats alot of kcals, i wouldnt have a prob getting them in but surley thats too much

**Jimmy** · 31-01-2010, 12:20 PM

depends on your energy output

18-06-2009, 06:12 AM	#76 (permalink)
SnakeyB Newbie Trainer Join Date: Apr 2009 Location: Edinburgh Posts: 18	Re: Formulating your diet for beginers Hi, first of great post, very thorough. My question is: all of the calculations for each category seem to be geared towards finding the total no. of calories expended by the body for that particular function & if this is the case then why is the total no. computed what you should aim for in order for this to function as a weight gaining diet? Is the section on calories from exercise in fact the 'extra' amount you should be taking in & the sum total of all the other categories is your level to maintain a muscular physique rather than grow, or is it just the case that when you take this scientific approach to nutrition & actually consume everything that the body needs then then large volumes of protein is the source of the new mass? Apologies if you addressed this & I missed it, but it seemed like all of the steps (bar Costs of Exercise Activity) would apply to 'normal' people as well that were not exercising, unless this is geared towards athletes & any calorific excess needed to grow is are in the formulae already. Also where do the numbers come from? Is this anecdotal or based in scientific studies. PS is there any way to estimate BMR without knowing your bodyfat %, or do I have to go buy some BF callipers before I can use this properly? Thanks!

31-07-2009, 07:39 PM	#77 (permalink)
Lil D Back to the Basics Join Date: Apr 2009 Posts: 122	Re: Formulating your diet for beginers An old post , but a great one , priceless information for any athlete.

14-08-2009, 02:20 PM	#78 (permalink)
strange_days Swallow dis, get big right ? Join Date: Aug 2009 Location: oop north lad Posts: 494	Re: Formulating your diet for beginers Fantastic read, reps for that man !

19-08-2009, 03:32 PM	#79 (permalink)
Mazza6059 Newbie Trainer Join Date: Aug 2009 Posts: 2	Re: Formulating your diet for beginers Amazing Post thanks! cleared up a lot that i was unsure of. got my diet right and lost a lot of BF, toned up, but now want to add mass and keep waist same size so going to up my calories in regard to all the advice above :-) Thanks again!

31-08-2009, 09:17 PM	#81 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 6,008	Re: Formulating your diet for beginers dunno dude if you read it again....its not my formula sorry

14-09-2009, 11:52 AM	#82 (permalink)
stevo99 My Protein 5% Discount Code MP111289 Join Date: Nov 2008 Location: Manchester Posts: 582	Re: Formulating your diet for beginers one of the best diet posts ive ever read thank you

18-09-2009, 08:29 AM	#83 (permalink)
irelandcenter Newbie Trainer Join Date: Jul 2009 Posts: 1	Re: Formulating your diet for beginers Great Post!

19-09-2009, 01:17 AM	#84 (permalink)
PumpedUp Newbie Trainer Join Date: Aug 2009 Location: West Midlands Posts: 46	Re: Formulating your diet for beginers This is the **** You couldnt ask for more. Plain English, i like it

15-10-2009, 05:15 PM	#85 (permalink)
quartz075 Newbie Trainer Join Date: Jan 2009 Location: nr London Posts: 91	Re: Formulating your diet for beginers thanks good to read.

05-12-2009, 08:10 PM	#86 (permalink)
offo Patch is no Match Join Date: Apr 2006 Posts: 4,680	Re: Formulating your diet for beginers 150lbs/ 2.2=68 fat mass 68X0.30=20.4 free fat mass 68-20.4=47.6kg RMR 22X 47.6+500= 1547.2 Step2 RMR 1547.2X 1.6= 2475cals 2475 X 1.6= 3960 is that correct so far its very similar to yours Step 3 TEF 1547 0.10= 154g per pound bodyweight 2475 + 154 = 2629 Step 4---- Step 5 RMR 1547 + 3960= 5507 I am not sure how well i have done to be honest some help would be good This is for bulking anything on cutting? Last edited by offo; 05-12-2009 at 08:20 PM.

29-12-2009, 05:51 PM	#87 (permalink)
S1mran Newbie Trainer Join Date: Dec 2009 Posts: 3	Re: Formulating your diet for beginers hey, this is great really helping me get my eating sorted cheers jimmy.

04-01-2010, 03:28 PM	#88 (permalink)
Mattman78 Newbie Trainer Join Date: Dec 2009 Location: Glasgow Posts: 8	Re: Formulating your diet for beginers Another great read along with "How to Grow At Work and Home Guide...." Thanks for sharing

30-01-2010, 01:52 PM	#89 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 2,228	Re: Formulating your diet for beginers im 190lbs and have just done the formulea as apparently need 4530kcals to maintain, surley that cant be right? maybee i messed up but thats alot of kcals, i wouldnt have a prob getting them in but surley thats too much

31-01-2010, 12:20 PM	#90 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 6,008	Re: Formulating your diet for beginers depends on your energy output

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