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hardasnails73
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Why do people make losing weight so difficult ? its not rocket science. CAlories in vs calories burned.
Find TDEE - amount of calories need to support your daily activity levels deduct 15-20% from tdee
To calculate TDEE you must first determine your basal metabolic rate (BMR). Your BMR is defined as the minimum level of energy required to sustain the body's vital functions in the waking state.
Here's a simple formula developed by Dr. Fred Hatfield of the International Sports Sciences Association that you can use to estimate how many calories you burn in a day based on your bodyweight in kilograms. (One kilogram is 2.2 lbs.)
Men's BMR = 1 X body weight (kg) X 24 Women's BMR = .9 X body weight (kg) X 24
Example: You are male You weigh 172 lbs. (78 kilos) Your BMR = 1 X 78 X 24 = 1872 calories
The formula above is based on total body weight, not lean body mass, therefore it will be fairly accurate provided your body fat levels are not above the average ranges (14-19% for men, 20-25% for women). If your body fat is substantially higher than average, then basing caloric needs on total bodyweight alone will overestimate calorie expenditure.
If you know your lean body mass, then you can get an even more accurate estimation of your BMR. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate. The difference in calorie expenditure between men and women is due to the fact that men generally have a higher lean body mass and a larger total body surface area. Since this formula accounts for lean body mass, it applies equally to men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example: You are male You weigh 172 lbs (78 kilos) Your body fat percentage is 14% (24.1 lbs fat, 147.9 lbs lean) Your lean mass is 147.9 lbs (67.2 kilos) Your BMR = 370 + (21.6 X 67.2) = 1821 calories
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.
Activity factor Sedentary = BMR X 1.2 Lightly active = BMR X 1.375 Moderately active = BMR X 1.55 Very active = BMR X 1. 725 Extremely active = BMR X 1.9
Continuing with the previous example: You are a 172 lb. male with 14% body fat and a BMR of 1821 Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1821 = 2822 calories
http://www.ast-ss.com/asp/weight.asp
this is actually pretty accurate, but rmember it all depends on what current body compostion you are so you may have to lower it acording lean, but if you are around 12-15% bf 15% would be a good start
that is your starting base caloric intake
start at a 40/40/20 ratio
divded in to six solid meal if possible if not replace with a whey/casein/egg protein mixture with all carbs complex and fiberous carbs coming from solid food, protein shakes can make you retain subcanteous water they can be droppd last 2 weeks to dry you out ofr finshing touches
this is designed for person who does cardio around 6 am and weight trains 12 hours later
week 1-4 is creating homeostasis (a stable environment )
40/40/20 ratio P/c/f try to stay this ratio at each meal if possible
cardio 30 minutes 6 days a week first thing empty stomach for 4 weeks.
week 4-6
kick in EC stack 3 times a day
cardio is bumped up to 35 minutes 6 days a week
drop carbs by 10% (pull half carbs from meal 6 ), let protein and fat remain the same-
after 6-8 more weeks
EC stack 3 times a day
carbs drop another 10% ( pull half from meal 3 ) now protein goes up 10% fat remains the same cardio to 40 minutes a week
increase fiberous vegtables a bit
ok 8 weeks in you should be down about 12-15 lbs and now to crank things into high gear and feeling pretty good
8-10
EC stack 2 times a day
cardio goees to 45 minutes
carbs drop another 10 % ( pull 1/2 of carbs from meal 3 meal ), protein stays the same (may be up 5 % )
red meat drops to 2 times a week max and it is replaced with 1 teaspoon of flax for first 4 meals when not having red meat that day
training changs to higher intensity to really bring out cuts !
10-12
time to tighen it up for finishing touching
EC STACK 3 times a day
carbs drop another 10%( half from pre work out meal and meal 6 is all fiberous !! )
protein goes up 5%
cardio is 45 minutes 6 days a week
all red meat, protein shakes, cottage cheese is out of here
non training days
ratio of meals p:c:f
meal 1-3
1:1 add 1 tespoon of flax (unless red meat is eaten during the day ) if red meal is eat just have 3 teaspoons of flax a day
meal 3-6
protein and fiberous carbs and 1 tespon of flax
Hope this makes things alot eaaier for people
water intake
1 gallon if under 200 grams protein
1-1.5 gallons for over 250 grams
1.5-2 gallons for over 250
2 or more if need if kidneys hurt
Eat every 3 hours (,7,10,1,4, 6 pm (train), post workout meal
wait 2.5 hours last meal_
take about 15-20 minutes to eat each meal. longer the better better absorption and utiization
supplements
BCAAS .1 gram per lb of body weight during workout and after workout
multivitamin and mineral
vitamin C and E
may be a protein blend mix of whey egg cassein ie Problend 55, MM 3 from ISS or some type of met-rx low carb drink protein drink
Ripped fuel extreme, xenedrine, MD6
point to remember
1. stabilize insulin levels maintain muscle and loose the fat
2. eat enough calories to maintain your current lean mass
3. contantly confuse body by altering diet and cardio (high and low intenisty)
4. Wait 30 -45 minutes to eat after cardio if you are geting to lean move cardio to later at night time to prevent lean muscle mass looss or take some BCAAS before your morning work out
5. cheating is fine but may be a meal a week or compensate by lower caloires the previous meal before or after wards. More cardio is not going to be the answer! After 4 weeks in to diet take a cheat day to get sanity back other wise 1 -2 meals is fine a week. My philopshy is to bite the bullet and reek the awards later. After you are lean you can cheat alittle more and relax and goto maintence mode.
Have fun and let me know how it works
feel free to PM ME with questions you may have.
I'm not a doctor or anything and i'm sure there are people you are going to dispute what i have said, but drastic changes to behavior modification are not the best way to accomplish things. In the long run it may deter people from eaching there goals. We are her to help one another not to bash or critice. Fitness is a lifestlye not a here today gone tommorrow thing and that is what I try to emphasis. So if i have offended any one I'm sorry.
hardasnails73
Find TDEE - amount of calories need to support your daily activity levels deduct 15-20% from tdee
To calculate TDEE you must first determine your basal metabolic rate (BMR). Your BMR is defined as the minimum level of energy required to sustain the body's vital functions in the waking state.
Here's a simple formula developed by Dr. Fred Hatfield of the International Sports Sciences Association that you can use to estimate how many calories you burn in a day based on your bodyweight in kilograms. (One kilogram is 2.2 lbs.)
Men's BMR = 1 X body weight (kg) X 24 Women's BMR = .9 X body weight (kg) X 24
Example: You are male You weigh 172 lbs. (78 kilos) Your BMR = 1 X 78 X 24 = 1872 calories
The formula above is based on total body weight, not lean body mass, therefore it will be fairly accurate provided your body fat levels are not above the average ranges (14-19% for men, 20-25% for women). If your body fat is substantially higher than average, then basing caloric needs on total bodyweight alone will overestimate calorie expenditure.
If you know your lean body mass, then you can get an even more accurate estimation of your BMR. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate. The difference in calorie expenditure between men and women is due to the fact that men generally have a higher lean body mass and a larger total body surface area. Since this formula accounts for lean body mass, it applies equally to men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example: You are male You weigh 172 lbs (78 kilos) Your body fat percentage is 14% (24.1 lbs fat, 147.9 lbs lean) Your lean mass is 147.9 lbs (67.2 kilos) Your BMR = 370 + (21.6 X 67.2) = 1821 calories
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.
Activity factor Sedentary = BMR X 1.2 Lightly active = BMR X 1.375 Moderately active = BMR X 1.55 Very active = BMR X 1. 725 Extremely active = BMR X 1.9
Continuing with the previous example: You are a 172 lb. male with 14% body fat and a BMR of 1821 Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1821 = 2822 calories
http://www.ast-ss.com/asp/weight.asp
this is actually pretty accurate, but rmember it all depends on what current body compostion you are so you may have to lower it acording lean, but if you are around 12-15% bf 15% would be a good start
that is your starting base caloric intake
start at a 40/40/20 ratio
divded in to six solid meal if possible if not replace with a whey/casein/egg protein mixture with all carbs complex and fiberous carbs coming from solid food, protein shakes can make you retain subcanteous water they can be droppd last 2 weeks to dry you out ofr finshing touches
this is designed for person who does cardio around 6 am and weight trains 12 hours later
week 1-4 is creating homeostasis (a stable environment )
40/40/20 ratio P/c/f try to stay this ratio at each meal if possible
cardio 30 minutes 6 days a week first thing empty stomach for 4 weeks.
week 4-6
kick in EC stack 3 times a day
cardio is bumped up to 35 minutes 6 days a week
drop carbs by 10% (pull half carbs from meal 6 ), let protein and fat remain the same-
after 6-8 more weeks
EC stack 3 times a day
carbs drop another 10% ( pull half from meal 3 ) now protein goes up 10% fat remains the same cardio to 40 minutes a week
increase fiberous vegtables a bit
ok 8 weeks in you should be down about 12-15 lbs and now to crank things into high gear and feeling pretty good
8-10
EC stack 2 times a day
cardio goees to 45 minutes
carbs drop another 10 % ( pull 1/2 of carbs from meal 3 meal ), protein stays the same (may be up 5 % )
red meat drops to 2 times a week max and it is replaced with 1 teaspoon of flax for first 4 meals when not having red meat that day
training changs to higher intensity to really bring out cuts !
10-12
time to tighen it up for finishing touching
EC STACK 3 times a day
carbs drop another 10%( half from pre work out meal and meal 6 is all fiberous !! )
protein goes up 5%
cardio is 45 minutes 6 days a week
all red meat, protein shakes, cottage cheese is out of here
non training days
ratio of meals p:c:f
meal 1-3
1:1 add 1 tespoon of flax (unless red meat is eaten during the day ) if red meal is eat just have 3 teaspoons of flax a day
meal 3-6
protein and fiberous carbs and 1 tespon of flax
Hope this makes things alot eaaier for people
water intake
1 gallon if under 200 grams protein
1-1.5 gallons for over 250 grams
1.5-2 gallons for over 250
2 or more if need if kidneys hurt
Eat every 3 hours (,7,10,1,4, 6 pm (train), post workout meal
wait 2.5 hours last meal_
take about 15-20 minutes to eat each meal. longer the better better absorption and utiization
supplements
BCAAS .1 gram per lb of body weight during workout and after workout
multivitamin and mineral
vitamin C and E
may be a protein blend mix of whey egg cassein ie Problend 55, MM 3 from ISS or some type of met-rx low carb drink protein drink
Ripped fuel extreme, xenedrine, MD6
point to remember
1. stabilize insulin levels maintain muscle and loose the fat
2. eat enough calories to maintain your current lean mass
3. contantly confuse body by altering diet and cardio (high and low intenisty)
4. Wait 30 -45 minutes to eat after cardio if you are geting to lean move cardio to later at night time to prevent lean muscle mass looss or take some BCAAS before your morning work out
5. cheating is fine but may be a meal a week or compensate by lower caloires the previous meal before or after wards. More cardio is not going to be the answer! After 4 weeks in to diet take a cheat day to get sanity back other wise 1 -2 meals is fine a week. My philopshy is to bite the bullet and reek the awards later. After you are lean you can cheat alittle more and relax and goto maintence mode.
Have fun and let me know how it works
feel free to PM ME with questions you may have.
I'm not a doctor or anything and i'm sure there are people you are going to dispute what i have said, but drastic changes to behavior modification are not the best way to accomplish things. In the long run it may deter people from eaching there goals. We are her to help one another not to bash or critice. Fitness is a lifestlye not a here today gone tommorrow thing and that is what I try to emphasis. So if i have offended any one I'm sorry.
hardasnails73
Last edited:
