Crum Question

[iced earth]

How do you determine the amount of calories you should consume daily on Crum's diet? What equation should I use? I read the huge posts on this and I know it breaks down to:

Protein 1.5 - 2 grams per lb of Bodyweight
Fat .5 - .75grams per lb of Bodyweight
Carbs (only post workout) 30-50 grams.

My math sucks! I just need to know how to figure out the cals so I can break down my meals.
I'm currently 195LB and 6.1" tall. Here's a stupid question but I'll ask it anyway, is coffee or expresso shots allowed on this diet?
Thank you

 

[gymrat]

If I remember correctly it's 12x your body weight.

 

[Magnus T Rico]

It's pretty simple.

Multiply your weight by 1.5 and 2 to get your range for protein grams. Multiply that result by 4 for you calories from protein.

195 x 1.5= 292.5
195 x 2 = 390

292.5 x 4= 1170 calories
390 x 4 = 1560 calories

Do similar operations for the other to macros, keep in mind that fat is 9 calories per gram and Carbs are 4 calories per gram. Simple break down for you would look like this:

for fat:

195 x .5= 97.5 x 9= 877.5 calories
195 x .75= 146.25 x 9=1316.25 calories

Carbs:

30 x 4 = 120 calories
50 x 4 = 200 calories

So your range would be from 2167.5-3076.25 calories. Hope this helps.

 

[iced earth]

Perfect! Thanks a lot guys, definitely helps.

 

[woonaki]

modified

What about the modified crum???? I weigh 260 and a height of 6-2...

you guys rock!

SHARING INFO ROCKS!!!

 

[Shankerr]

ROOOOOOOOOOOOOOOCK!

reminds me of that scene in The Jackal there Jack Black is about to plead for his life...

 

[Magnus T Rico]

Re: modified

What about the modified crum???? I weigh 260 and a height of 6-2...

you guys rock!

SHARING INFO ROCKS!!!

I went through and reread that part of the post and the only thing that I can figure from it is to follow the Protein guidelines. From the way things look, you may want to follow the Fat guidelines as well. Don't mix Carb sources and Fat Sources in the same meal. Just use as natural a carb source as possible (Oatmeal, Brown/Wild Rice, Fresh Squeezed Juice) for three meals and use fat sources (Steak, Flax Oil, certain salad dressings) for the other three meals. Don't mix them.

I hope this helps.