Calculate Expenditure: A starting point for all diets
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Calculate Expenditure: A starting point for all diets - 12/24/2003 7:16:20 AM
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djduhon
Posts: 287
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From: Louisiana, originally
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Diet really isn't that difficult, the willpower to stick to it might be, but the, "How much to eat of what?" question will be answered here.
It all boils down to caloric expenditure, if we have a caloric deficit (expend more than we intake) we lose weight, caloric surplus (intake more than we expend) we gain weight. It is a little more complicated than this... but not much. Our bodies want to maintain a state of homeostasis (remain unchanged), so when we eat more our metabolism increases, when we eat less it decreases. So in order to gain or lose weight we must out eat our natural metabolism adjustment generally accepted to be around 500 calories to lose/gain a healthy amount of weight.
I have used the following diet in preparation for contests, and to gain weight and it has worked for me and everyone I have provided it for... if you eat right. Mike Starks, former national competitor and Exercise Science Guru, gave the diet to me; I think he just finished his doctorate (congrats Mike). So here it is:
Body weight in kgs times 24 hours times 1 for males and times .9 for females. This gives you the basal metabolic rate (BMR). You then multiply the BMR times the activity percent.
Activity percent is based on aerobic activity, since resistance training does not burn that many Kcals we don't consider it as a caloric burn activity. The rule for this is 20% for sedentary, 30 to 40 % if the person does cardiovascular exercise 30 to 45 minutes per day 3 to 5 times a week, 50 to 70 % if the person does 1 hour of cardiovascular exercise per day 5 to 7 times a week, 80 to 100% if the person does more than 1 to 2 hours per day 7 days per week.
After you multiply the activity percent times the BMR you then add the result back into the BMR. You then multiply the result by 10 percent for specific dynamic activity (SDA). Then add this result back into the BMR and activity sums for total caloric requirements.
This is your daily caloric expenditure. To lose a pound a week of fat, reduce the kcals by 500 per day.
To calculate the grams and ratios you multiply your lean weight by 2.2 to 2.5 grams per kg of bodyweight (or just how many lbs you weigh). Multiply this number by 4 to get kcals of protein. You then subtract this number from your total kcals. The remaining Kcals will be divided up between carbohydrates (CHO) and fat. Fat will make up 20% of your total kcals. So you will multiply 20% times the kcals then divide the answer by 9 to estimate grams of fat. The remaining kcals after you subtract out the fat and protein will be the CHO kcals. Divide this number by 4 to get the grams of CHO you will need. This will be what you will use for your diet until your body weight decreases you will then do the whole estimation over again. Below is the formula.
1.) BW x 24 x 1 (for males) BW x 24 x .9 (for females) = BMR
2.) BMR x activity level (percent) = activity Kcals
3.) (BMR + activity Kcals) x 10% = SDA
4.) BMR + activity Kcals + SDA = total kcals required to maintain BW
To lose 1 lb a week, reduce Kcals by 500 per day.
Looks complicated? Naa, I'll do the calculations for a recent poster (6'3", 265 lbs looking to lose weight) asking about diet...
265lbs/2.2lbs/kg=120.5 kg (kg conversion)
1. 120.5*24*1=2892 (BMR)
2. 2892*.35=1012 (activity cals)
Based on 3-5 days of cardio for at least 30 minutes
3. (2892+1012)*.10=390 (SDA)
4. 2892+1012+390=4294 (we'll call it 4300)
So to lose 1 lb of fat per week he should intake 3800 calories a day. If we want to lose weight then we should be doing at least 30 minutes of cardio 4 or 5 times a week that's where the activity % came from. If you want to gain weight (esp. if you have a hard time gaining weight) you want to minimize cardio (not necessarily eliminate it).
So 3800 calories a day (damn that’s a lot, but then again he's a lot bigger than me at 5'7", 185):
Protein intake = body weight in lbs = 265g = 1060 protein cals
Fats = .20 * 3800 (20% of total) = 760 fat cals = 84g
Carbs = 3800 - (1060 + 760) = 1980 carb cals = 495g
So to lose weight he'll START at:
265g protein, 495g carbs, 84g fat.
This will give him a base line to adjust from, but it has worked for me every time without adjustment.
Now the next question is what kind of carbs and fats... but that's a different discussion altogether...
Happy dieting,
D
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RE: Calculate Expenditure: A starting point for all diets - 12/24/2003 10:59:12 AM
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djduhon
Posts: 287
Joined: 11/19/2003
From: Louisiana, originally
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Ok,
Now that we know how much to stuff in our pie hole, the next question is "how much of what?"
Now there's more than one way to approach this. Are we preparing for a competition? Are we just trying to shed unwanted pounds?
Let's take it to the extreme and work from there. The first consideration is simple carbs (sugars), we need to eliminate them... completely. No more BBQ sauce, ketchup, all that stuff is gone. Next on the chopping block are unnecessary fats, bye-bye butter and margarine, hello fat free Pam. These are acceptable foods for competition prep:
Oatmeal, grits, pasta (until about 2 weeks out), unflavored rice cakes, potatoes, sweet potatoes, brown rice, green beans, corn, fish (lean fish like tilapia & tuna, not catfish & the sort), chicken breast, turkey breast, tuna in water, protein powder (without simple carbs, better with none at all), spinach, celery, carrots, red & yellow bell pepper (taste like candy after 3 weeks of this).
There's a lot of other stuff that's tolerable, but to strictly diet, this is about it. Not to say there's nothing I left out but this a good start. Now the adventure is making all this stuff taste decent. Like dehydrating thinly sliced sweet potatoes for potato chips. Pick stuff that you can eat and be adventurous you'll be dieting for at least 8 weeks, probably closer to 12 or 16. I'm sure some of you feel I have left out a primary staple so feel free to post it up.
Like I just did... the best, cheapest source of protein around... how could I forget the wonderful delicious egg white?
In competition prep, I like to shed the sodium about 2-3 weeks out, which took salsa out of the mix (condiments that fit the profile are hard to find). Basically as long as there aren't any simple carbs, or fats it's all right, but that pretty much eliminates everything. This will allow us to shed all that water the day before the competition.
You have got to eat at least 6 times a day -- evenly distributed... don't whine to me about how hard it is I did this during my last semester of college -- mid terms through finals.
Your system is going to go into overdrive; you absolutely must drink a minimum of a gallon of water a day. Crystal Light is a lifesaver here. No alcohol, nuff said.
After a few weeks you'll probably want to eliminate the protein shake for a couple of reasons... it takes more energy for your body to digest a chicken breast (more calories burned), but primarily because you'll want food that's going to stay with you for as long as possible, hunger pains suck.
Now for the regular dieter, I would start with the above basically with a few exceptions. Lean cuts of beef would be acceptable, and sodium intake doesn't matter. You should be able to allow yourself some (and I stress some) simple carbs in the form of BBQ sauce, but I would wait until week 2 to add this stuff.
Step one -- weigh yourself for three days and take an average (this takes the hydration level out of the equation) Get your body fat measured if possible, by a reliable means (hydrostatic or DEXA)
Step two -- calculate caloric values off of the first post.
Step three -- write down you diet.
Step four -- take pre diet pictures (I always seem to forget this step)
Step five -- EAT ON LAST MEAL (this one won't get left out)
Step six -- buckle down and hold on for the ride (don't weigh yourself again until step seven, the scale lies from day to day).
Step seven -- After two weeks of dieting weigh yourself for three days and take an average. Get your body fat tested again (hydrostatic or DEXA)
Step eight -- evaluate & repeat step six & on
Now to get into evaluate... If you’re at 4% BF and we're 4 weeks out from competition you'll probably want to increase your protein intake so you don't lose too much muscle. That being said I'd rather shed that last 3 lbs of fat and lose a lb of muscle than go in with that 3 lbs of fat. If your averaging 2 lbs a week and you have 30 lbs to go, you might want to lower your carb intake by 25g. If you only have 10lbs to go and we're averaging 3 lbs a week you may want to add 25g, maybe 50g. At lower BF% we want to be more careful not to lose the muscle mass.
Now for all of you like me who want to gain weight... instead of subtracting 500 cals to your expenditure, add 500 cals. Start out as clean as you can, and start adding calories week to week until you see the desired results. If you’re like me, the burn +500 added weight but really slowly, but I couldn't really eat any more. In order to increase the calories the only way to do it was to add simple carbs. Now doesn't that just depress all of you?
The fundamentals remain unchanged for all of this, eat every 2.5-3 hours (consistency is key), drink a lot of water, & have a supporting cast. A supporting cast can not be understated, someone to tell you, "I can't believe how good you look", someone to show you off, "John, show Kelly your abs dude... ain't he shredded?" If you have to take someone down with you, we all have friends who are in similar conditions as ourselves, don't be upset when they show better progress than you, just get even.
Good Luck,
D
Goodbye fatty
(in reply to Marc David)
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RE: Calculate Expenditure: A starting point for all diets - 12/30/2003 4:56:36 PM
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Guest
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Wow... i have been studying biology for 8 years and competed in bodybyilding for 15 years and this basically goes against anything and everything that i recommend to anyone who isn't guilty of a horrible crime... (sounds like punishment)
Why make it so hard, consume less calories than you expend, and you will loose weight, how to keep it from being a living hell of hunger? balanced meals, you know, the way your grandfather and mother did it...
To get ready for competition... well, just reduce the carbs until you hit zero, then eat 1/5 of what you used to eat per week (carbs) 2-5 hours before competition...
Yeah, yeah, yeah, i know everyone wants to do it the way dorian yates does it or shawn ray or whoever it is these days... but most of it is lies and they are on so high dosages of every bb drug known it isn't even funny...
Remember Andreas MÅ©nzer? Bad diet and diuretics took away a great man and a great bodybulder...
I had a good friend of mine who cramped up on stage here in Sweden, without diuretcs, diet is like medicine, get too much of one and too little of another and it will be bad for you...
Remember that life is not all about bodybuilding, keep your life real and don't fall for the hooks...
(in reply to djduhon)
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RE: Calculate Expenditure: A starting point for all diets - 12/30/2003 5:09:55 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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quote:
consume less calories than you expend, and you will loose weight,
Everybody says that.. but how do I know what less is if I don't know what I'm current at?
I am a believer in calculating your expenditures and then making adjustments as necessary.
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RE: Calculate Expenditure: A starting point for all diets - 1/2/2004 4:43:21 AM
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PMB
Posts: 3
Joined: 12/29/2003
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could someone just verify if this calculation based on my weight is correct
height 5 foot 5 inches
weigh 75kgs
sex male
for the activity cals i've used 1000 (cardio x2 week= 500x2=1000)
the calculation i get is 3080 cals a day but this seems high to me, so to lose 1lb a week i need to consume around 2500 cals a day.
nice forum by the way, i'm just starting out on weights, so got a lot to learn,trying to lose about 7kgs (mostly on my pot belly) so am combining weights and cardio.
< Message edited by PMB -- 1/2/2004 4:47:41 AM >
(in reply to Marc David)
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RE: Calculate Expenditure: A starting point for all diets - 1/3/2004 5:08:59 PM
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djduhon
Posts: 287
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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This is what I came up with for you:
75 * 24 = 1800
1800 * .2 = 360 (use 20% for sedentary since you do cardio less than 3 times a week)
2160 * .1 = 216
1800 + 360 + 216 = 2376
2376 - 500 = 1876
Might want to think about upping the cardio and recalculate.
Good luck,
D
(in reply to PMB)
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RE: Calculate Expenditure: A starting point for all diets - 2/3/2004 2:35:32 PM
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Psychoag98
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Joined: 1/8/2004
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For those of us that aren't 4% body fat... More like 20%, should we use LEAN mass instead of just weight? I don't think those flab pounds hanging around contribute much to your BMR...
(in reply to 24cervantes)
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RE: Calculate Expenditure: A starting point for all diets - 2/3/2004 7:02:10 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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No.. use weight. As you start losing weight.. adjust accordingly.
Those flab pounds.. do contribute to your basal metabolic rate.
If you are 315 lbs and 20% body fat.. you require more calories to maintain. The protein intake will be higher at first.. but as you beginning to lose weight, you will adjust.
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(in reply to Psychoag98)
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RE: Calculate Expenditure: A starting point for all diets - 2/4/2004 11:37:16 PM
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BucketMan
Posts: 463
Joined: 8/18/2003
From: Orange County, CA
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I suck at math.
I would like to do this for a friend of mine.
Female, 140lbs, height 5'3" age: 43
Cardio 3x's a week.
< Message edited by BucketMan -- 2/5/2004 1:15:35 AM >
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Where I walk I walk alone, where I fight I fight alone. You step into my world you step out a loser, I guarantee it.
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(in reply to Marc David)
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RE: Calculate Expenditure: A starting point for all diets - 2/5/2004 3:30:38 PM
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BucketMan
Posts: 463
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From: Orange County, CA
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this is for a friend of mine... Female, 140lbs, height 5'3" age:43 - goal: lose 15lbs by end of april (about 1.5lbs per week)
are these calculations correct?
1. 63.6*24*.9=1374 (BMR)
2. 1374*.30=412 (activity cals)
Based on 3-5 days of cardio for at least 30 minutes
3. (1374+412)*.10=179 (SDA)
4. 1374+412+179=1965 (round to 2000)
So to lose 1 lb of fat per week you should intake 1750 calories a day. If we want to lose weight then we should be doing at least 30 minutes of cardio 3 or 4 times a week that's where the activity % came from.
So 1750 calories a day
Protein intake = body weight in lbs = 140 = 560 protein cals
Fats = .20 * 1750 (20% of total) = 350 fat cals = 39g
Carbs = 1750 - (560 + 350) = 840 carb cals = 210g
So to lose weight START at:
140g protein, 210g carbs, 39g fat.
< Message edited by BucketMan -- 2/5/2004 3:31:06 PM >
_____________________________
Please do NOT feed the moderators.
Where I walk I walk alone, where I fight I fight alone. You step into my world you step out a loser, I guarantee it.
Pain is only temporary, No matter how long it lasts
(in reply to BucketMan)
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RE: Calculate Expenditure: A starting point for all diets - 2/5/2004 4:16:53 PM
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MikeOO17
Posts: 462
Joined: 1/8/2004
From: Vancouver, BC <<44>>CANADA<<44>>
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try this formula... it was 25 cal off your formula.
Men
xlbs X 13.8 = A
x" X 5 = B
x(age) X 6.8 = C
67 - C = D
A + B + D = expenditure
Women
xlbs X 9.6 = A
x" X 1.8 = B
x(age) X 4.7 = C
655 - C = D
A + B + D = expenditure
(in reply to BucketMan)
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RE: Calculate Expenditure: A starting point for all diets - 2/13/2004 7:03:51 PM
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djduhon
Posts: 287
Joined: 11/19/2003
From: Louisiana, originally
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Your calculations look good Bucket, except that you chould take 500 calories away instead of 250. So her intake shoud be 1500 clean calories a day to start with and adjust from there. Let me know how it turns out.
On a side note, a friend of mine has been on this since the first of the year and has lost a very consistant 15 lbs at the rate of 2-3 lbs per week. He looks so much better and surprisingly he looks a lot bigger. He's got another 30 lbs or so to go before he's close to competition condition, but I gotta give mad props to my boy Stan keep up the good work brotha'.
D
< Message edited by djduhon -- 2/13/2004 11:06:03 PM >
(in reply to BucketMan)
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RE: Calculate Expenditure: A starting point for all diets - 2/14/2004 5:31:14 PM
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MikeOO17
Posts: 462
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From: Vancouver, BC <<44>>CANADA<<44>>
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I keep hearing that any more than 1lb a week is not good for you
(in reply to djduhon)
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RE: Calculate Expenditure: A starting point for all diets - 2/14/2004 5:37:33 PM
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Marc David
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From: Bay Area -CA
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Depends.. average is 1-2 lbs a week.. but if you were really overweight you could lose more and not be losing muscle mass.
Really depends on you.. it's just a standard so some guy who's 16% body fat doesn't go losing 5 lbs a week because some of that is bound to be muscle.
The slower you go, the more controlled it can be and the less likelihood of the loss being muscle.
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RE: Calculate Expenditure: A starting point for all diets - 2/15/2004 9:58:13 PM
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gSto84
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I am trying to get my friend ready for some cheerleading competitions, however she gained about 20lbs. I can't seem to do the math on these calculations
but she is at 144.0lbs at a height of 5'6, and the age of 18. Her fat% was around 30 i believe.
What kind of weekly results can i expect in the beginning...and so forth doing 3-5days of cardio and free weight training?
(in reply to Marc David)
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RE: Calculate Expenditure: A starting point for all diets - 2/15/2004 10:17:05 PM
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Marc David
Posts: 6742
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From: Bay Area -CA
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1-2 lbs a week is average and safe. Some can do more.. but if you go too fast, you risk losing muscle as well. And that's a big no-no. You want to maintain that. Making changes should be slow and steady. She may lose a lot more but again, take it easy. Too fast and the body is going to react by preserving what it can.. fat.. if it thinks it's going into starvation mode. So the slower you go, the body will adapt.
Although I just put up a book on my site that has this kinda of question. Might be worth checking out and then letting us know. I highly respect the authors of the book.. Tom Venuto being one of them. But I've not read it so I cannot actually comment yet on the value.
All Star Trainers Secrets
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RE: Calculate Expenditure: A starting point for all diets - 2/16/2004 6:15:21 AM
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djduhon
Posts: 287
Joined: 11/19/2003
From: Louisiana, originally
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At 144 she can use the same calculations that Bucket came up with:
quote:
1. 63.6*24*.9=1374 (BMR)
2. 1374*.30=412 (activity cals)
Based on 3-5 days of cardio for at least 30 minutes
3. (1374+412)*.10=179 (SDA)
4. 1374+412+179=1965 (round to 2000)
There's only a 4 lb difference which she should catch up to in 2 weeks anyway. Just make sure she is doing cardio 3-5 times a week for 30+ minutes. Most of all eat clean.
D
(in reply to Marc David)
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