My new diet plan... - UK-Muscle Body Building Community

SA12 · 25-04-2006, 03:51 PM

Body Weight

14stone 4lb
200lb
91kg BW (Body Weight)

16% BF (Body Fat)

Resting Metabolic Rate

Calculate Fat Free Mass:

Fat Mass = 91kg x 0.16 = 14.56kg FM

(Fat Mass = BW x BF = FM)

Fat Free Mass = 91kg - 14.56kg = 76.44kg FFM

(Fat Free Mass = BW – FM = FFM)

Calculate Resting Metabolic Rate:

Resting Metabolic Rate = 22 x 76.44kg + 500 = 2182 RMR

(Resting Metabolic Rate = 22 x FFM + 500 = RMR)

Cost of Activity

Calculate Activity Cost:

Activity Factors (AF)

1.2 - 1.3 Very Light (bed rest)
1.5 - 1.6 Light (office work/watching TV)
1.6 - 1.7 Moderate (some activity during day)
1.9 - 2.1 Heavy (labour type work)

Activity Cost = 2182 x 1.5 = 3273 – 2182 = 1091

(Activity Cost = RMR x AF = Activity Cost – RMR = Activity Cost)

Cost of Exercise Activity

Calculating Cost of Exercise Activity:

MET values for common activities:

high impact aerobics… 7
low impact aerobics… 5
high intensity cycling… 12
low intensity cycling… 3
high intensity walking - 6.5
low intensity walking - 2.5
high intensity running… 18
low intensity running… 7
circuit-type training… 8
intense free weight lifting… 6
moderate machine training… 3

Exercise Expenditure for weights = 6 METS X 91kg x 1.5 hours = 819 calories
Exercise Expenditure for cardio = 3 METS X 91 kg x .25 hours = 69 calories

(Exercise Expenditure = MET x BW x Duration (hrs) = Cost of Exercise Activity)

Cost of Exercise Activity = 819 + 69 = 888

Thermic Effect of Food

Calculating Thermic Effect of Food (TEF):

0.10 Moderate Protein Diet
0.15 High Protein Diet

TEF = 2182 x 0.15 = 328

(TEF = RMR x 0.10/0.15 = TEF)

Putting It All Together

Bodyweight – 91kg

Body Fat – 16%

Resting Metabolic rate – 2182 kcal

Cost of Activity – 1091 kcal

Cost of Exercise Activity – 888 kcal

Thermic Effect of Food – 328 kcal

Daily Calorie Requirements

Target Calories: 4489

SA12 · 25-04-2006, 03:51 PM

Macro Values:

Protein – 4 kcals per gram
Carbohydrate – 4 kcals per gram
Fat – 9 kcals per gram

Target nutrient split:

1.5g protein per 1lb body weight = 300g
300g protein = 1200 kcals

Remaining calorie allowance:

60% Carbohydrate (1974 kcals)
494g Carbohydrate

40% Fat (1315 kcals)
146g Fat

SA12 · 25-04-2006, 03:51 PM

Meal 1

75g Oats in water & 1tbsp Sugar (P – 13g, C – 50g, F – 5g)
2 Scoops Dymatize Whey (P – 44g, C – 5g, F – 3g)

Meal 2

1 Tin Mackerel (P – 17g, C – 4g, F – 17g)
1 Apple (P – 0g, C – 19g, F – 0g)
23 Almond Kernels (P – 6g, C – 6g, F – 14g)

Meal 3

200g Chicken Breast (P – 62g, C – 0, F – 8g)
150g Mixed Vegetables (P - 4.5g, C – 20g, F – 0g)

Meal 4

200g Rib Eye Steak (P – 56g, C – 0g, F – 26g)
200g Long Grain White Rice (P – 3g, C – 28g, F – 0g)

Meal 5

Pre WO Drink 1 Scoop Dymatize Whey (P – 22g, C – 2.5g, F – 1.5g)

Meal 6

Post WO Drink 2 Scoops Dymatize Whey (P – 44g, C – 5g, F – 3g)
1 Banana (P – 1g, C – 27g, F – 0g)

Meal 7

200g Chicken Breast (P – 62g, C – 0, F – 8g)
150g Mixed Vegetables (P - 4.5g, C – 20g, F – 0g)

Totals:

Protein: 339g
Carbohydrate: 186.5g
Fat: 85.5g

SA12 · 25-04-2006, 03:52 PM

I need to increase the amount of Carbs & Fat whilst not pushing the Protein up anymore as I am allready over on that.

Any suggestions on what to change and where to get this a little more balanced?

RAIKEY · 25-04-2006, 03:58 PM

whoa!! someone make this a sticky eh??

well done !

all the works been done for everyone else, just get a calculator and insert your own stats eh?

very well laid out .....i mean , even I followed it!!!

i must now go and rep this guy....

even tho he does sound like a computer.....lol

"c a l c u l a t i n g......D o i n e e d a p o o p o o?"......"a r e m y f i s h f i n g e r s r e a d y y e t?"

BL1 · 25-04-2006, 04:33 PM

Quote:

Originally Posted by RAIKEY

whoa!! someone make this a sticky eh??

well done !

all the works been done for everyone else, just get a calculator and insert your own stats eh?

very well laid out .....i mean , even I followed it!!!

i must now go and rep this guy....

even tho he does sound like a computer.....lol

"c a l c u l a t i n g......D o i n e e d a p o o p o o?"......"a r e m y f i s h f i n g e r s r e a d y y e t?"

Jimmy has all these calculations under a sticky thread somewhere already. However, its definitely easier to make sense of it all when the calculations are so clear and without all the extra text as well.

SA12 · 25-04-2006, 04:37 PM

Yeah I used Jimmy's post to do all my calculations

so can't take the credit for the idea...

Thanks for that Jimmy!

Hope the layout and the wording helps others use it to their advantage though.

Thought I would post the whole lot up as I had it all typed into word anyway to do the calculations. Used http://www.nutritiondata.com/ to get all the values for the food and I will probably adjust them as I buy the food from the supermarkt and get the actual values on the packs.

Any ideas on how I can increase the carbs and fat without increasing protein at all if possible?

RAIKEY · 25-04-2006, 04:56 PM

i,d use a supp for the fats....then again theres the expense .....

and the carbs is easy, i use fine and medium oats in everything ....

it can be used sweet or savoury and softens up nicely in owt.....

unless you wanting simple carbs,...

SA12 · 25-04-2006, 05:26 PM

Things like udos and flax etc...?

in owt? what do you mean m8?

btw, I have never made oats in water before. Anyone have any pointers for me?

BIG-UNC · 26-04-2006, 07:53 AM

not being funny or cheeky mate but you sure you got the right figures for your protiens

just that you have 200g of ckicken = 62g of protien

i thought chicken was only 22g protien per 100 g

like i said not being funny!!

SA12 · 26-04-2006, 08:44 AM

I used the nutritiondata.com website so if its wrong then its wrong there. I am not sure...

What I am going to do is check the packaging when I buy all the above and then adjust the figures to that so I know exactly what I am eating depending on what I bought ;)

RAIKEY · 26-04-2006, 09:42 AM

in owt !......

sorry , Yorkshire slang,....

in ANYTHING dear boy !......

it will soften up in anything liquid...

i soak a few 100 grams of it in the morning in water, it takes on all the water thru the day , then in the evening i mix it with whatever i,m gonna eat the following day,......

it will mix with your whey drink, mince, stir it thru some mashed veg,

the wife does the same with plain cous cous, she makes it into allsorts,...

but personally i dont like the stuff its too much like white pasta,.....

on the oats, ...dont see it as cold porridge!! if you get medium oatmeal it turns into more like mashed spuds......

hope all this helps , but if its not clear mate just PM me

Stu

SA12 · 26-04-2006, 09:57 AM

Thanks Stu, will give it a go...

Think I will take some before pics and measurements and then again in two months and see the difference in me by sticking to this.

Hoping to make some good gains

RAIKEY · 26-04-2006, 10:25 AM

i like the attitude!

its the only way to go ...

1.make a plan

2.prep mentally for a week or two

3.get all the things in place ,

4.food,

5.gym,

6.gear,

7.routine,....then.......

8.start,....

treat the food as a kind of medicine/fuel

head down in the gym,.....

keep a close eye on progress (take pics) get weighed....

theres no miricle magig button to push , this is the only way,.....

good luck mate keep us posted!

Carlos901 · 26-04-2006, 01:32 PM

if i had to be picky, i would add more protein to meal 5

25-04-2006, 03:51 PM	#1 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	My new diet plan... Body Weight 14stone 4lb 200lb 91kg BW (Body Weight) 16% BF (Body Fat) Resting Metabolic Rate Calculate Fat Free Mass: Fat Mass = 91kg x 0.16 = 14.56kg FM (Fat Mass = BW x BF = FM) Fat Free Mass = 91kg - 14.56kg = 76.44kg FFM (Fat Free Mass = BW – FM = FFM) Calculate Resting Metabolic Rate: Resting Metabolic Rate = 22 x 76.44kg + 500 = 2182 RMR (Resting Metabolic Rate = 22 x FFM + 500 = RMR) Cost of Activity Calculate Activity Cost: Activity Factors (AF) 1.2 - 1.3 Very Light (bed rest) 1.5 - 1.6 Light (office work/watching TV) 1.6 - 1.7 Moderate (some activity during day) 1.9 - 2.1 Heavy (labour type work) Activity Cost = 2182 x 1.5 = 3273 – 2182 = 1091 (Activity Cost = RMR x AF = Activity Cost – RMR = Activity Cost) Cost of Exercise Activity Calculating Cost of Exercise Activity: MET values for common activities: high impact aerobics… 7 low impact aerobics… 5 high intensity cycling… 12 low intensity cycling… 3 high intensity walking - 6.5 low intensity walking - 2.5 high intensity running… 18 low intensity running… 7 circuit-type training… 8 intense free weight lifting… 6 moderate machine training… 3 Exercise Expenditure for weights = 6 METS X 91kg x 1.5 hours = 819 calories Exercise Expenditure for cardio = 3 METS X 91 kg x .25 hours = 69 calories (Exercise Expenditure = MET x BW x Duration (hrs) = Cost of Exercise Activity) Cost of Exercise Activity = 819 + 69 = 888 Thermic Effect of Food Calculating Thermic Effect of Food (TEF): 0.10 Moderate Protein Diet 0.15 High Protein Diet TEF = 2182 x 0.15 = 328 (TEF = RMR x 0.10/0.15 = TEF) Putting It All Together Bodyweight – 91kg Body Fat – 16% Resting Metabolic rate – 2182 kcal Cost of Activity – 1091 kcal Cost of Exercise Activity – 888 kcal Thermic Effect of Food – 328 kcal Daily Calorie Requirements Target Calories: 4489 __________________ SA12 Last edited by SA12; 25-04-2006 at 04:38 PM.

25-04-2006, 03:51 PM	#2 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	Macro Values: Protein – 4 kcals per gram Carbohydrate – 4 kcals per gram Fat – 9 kcals per gram Target nutrient split: 1.5g protein per 1lb body weight = 300g 300g protein = 1200 kcals Remaining calorie allowance: 60% Carbohydrate (1974 kcals) 494g Carbohydrate 40% Fat (1315 kcals) 146g Fat __________________ SA12

25-04-2006, 03:51 PM	#3 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	Meal 1 75g Oats in water & 1tbsp Sugar (P – 13g, C – 50g, F – 5g) 2 Scoops Dymatize Whey (P – 44g, C – 5g, F – 3g) Meal 2 1 Tin Mackerel (P – 17g, C – 4g, F – 17g) 1 Apple (P – 0g, C – 19g, F – 0g) 23 Almond Kernels (P – 6g, C – 6g, F – 14g) Meal 3 200g Chicken Breast (P – 62g, C – 0, F – 8g) 150g Mixed Vegetables (P - 4.5g, C – 20g, F – 0g) Meal 4 200g Rib Eye Steak (P – 56g, C – 0g, F – 26g) 200g Long Grain White Rice (P – 3g, C – 28g, F – 0g) Meal 5 Pre WO Drink 1 Scoop Dymatize Whey (P – 22g, C – 2.5g, F – 1.5g) Meal 6 Post WO Drink 2 Scoops Dymatize Whey (P – 44g, C – 5g, F – 3g) 1 Banana (P – 1g, C – 27g, F – 0g) Meal 7 200g Chicken Breast (P – 62g, C – 0, F – 8g) 150g Mixed Vegetables (P - 4.5g, C – 20g, F – 0g) Totals: Protein: 339g Carbohydrate: 186.5g Fat: 85.5g __________________ SA12

25-04-2006, 03:52 PM	#4 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	I need to increase the amount of Carbs & Fat whilst not pushing the Protein up anymore as I am allready over on that. Any suggestions on what to change and where to get this a little more balanced? __________________ SA12

25-04-2006, 03:58 PM	#5 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,379	whoa!! someone make this a sticky eh?? well done ! all the works been done for everyone else, just get a calculator and insert your own stats eh? very well laid out .....i mean , even I followed it!!! i must now go and rep this guy.... even tho he does sound like a computer.....lol "c a l c u l a t i n g......D o i n e e d a p o o p o o?"......"a r e m y f i s h f i n g e r s r e a d y y e t?" __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

25-04-2006, 04:37 PM	#7 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	Yeah I used Jimmy's post to do all my calculations so can't take the credit for the idea... Thanks for that Jimmy! Hope the layout and the wording helps others use it to their advantage though. Thought I would post the whole lot up as I had it all typed into word anyway to do the calculations. Used http://www.nutritiondata.com/ to get all the values for the food and I will probably adjust them as I buy the food from the supermarkt and get the actual values on the packs. Any ideas on how I can increase the carbs and fat without increasing protein at all if possible? __________________ SA12 Last edited by SA12; 25-04-2006 at 04:41 PM.

25-04-2006, 04:56 PM	#8 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,379	i,d use a supp for the fats....then again theres the expense ..... and the carbs is easy, i use fine and medium oats in everything .... it can be used sweet or savoury and softens up nicely in owt..... unless you wanting simple carbs,... __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

25-04-2006, 05:26 PM	#9 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	Things like udos and flax etc...? in owt? what do you mean m8? btw, I have never made oats in water before. Anyone have any pointers for me? __________________ SA12

26-04-2006, 07:53 AM	#10 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,949	not being funny or cheeky mate but you sure you got the right figures for your protiens just that you have 200g of ckicken = 62g of protien i thought chicken was only 22g protien per 100 g like i said not being funny!! __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-04-2006, 08:44 AM	#11 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	I used the nutritiondata.com website so if its wrong then its wrong there. I am not sure... What I am going to do is check the packaging when I buy all the above and then adjust the figures to that so I know exactly what I am eating depending on what I bought ;) __________________ SA12

26-04-2006, 09:42 AM	#12 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,379	in owt !...... sorry , Yorkshire slang,.... in ANYTHING dear boy !...... it will soften up in anything liquid... i soak a few 100 grams of it in the morning in water, it takes on all the water thru the day , then in the evening i mix it with whatever i,m gonna eat the following day,...... it will mix with your whey drink, mince, stir it thru some mashed veg, the wife does the same with plain cous cous, she makes it into allsorts,... but personally i dont like the stuff its too much like white pasta,..... on the oats, ...dont see it as cold porridge!! if you get medium oatmeal it turns into more like mashed spuds...... hope all this helps , but if its not clear mate just PM me Stu __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

26-04-2006, 09:57 AM	#13 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,363	Thanks Stu, will give it a go... Think I will take some before pics and measurements and then again in two months and see the difference in me by sticking to this. Hoping to make some good gains __________________ SA12

26-04-2006, 10:25 AM	#14 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,379	i like the attitude! its the only way to go ... 1.make a plan 2.prep mentally for a week or two 3.get all the things in place , 4.food, 5.gym, 6.gear, 7.routine,....then....... 8.start,.... treat the food as a kind of medicine/fuel head down in the gym,..... keep a close eye on progress (take pics) get weighed.... theres no miricle magig button to push , this is the only way,..... good luck mate keep us posted! __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

26-04-2006, 01:32 PM	#15 (permalink)
Carlos901 Legend Join Date: Nov 2004 Posts: 1,683	if i had to be picky, i would add more protein to meal 5 __________________