RE: Calculate Expenditure: A starting point for all diets
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RE: Calculate Expenditure: A starting point for all diets - 5/5/2006 8:18:19 PM
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Comick
Posts: 64
Joined: 10/23/2005
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< Message edited by Comick -- 6/19/2006 4:00:59 AM >
(in reply to mikey43)
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RE: Calculate Expenditure: A starting point for all diets - 6/19/2006 4:01:44 AM
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Comick
Posts: 64
Joined: 10/23/2005
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What kind of value would you put in for activity level if you did guerilla cardio 4 days a week? As in, 15minutes of HIIT.
(in reply to Comick)
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RE: Calculate Expenditure: A starting point for all diets - 5/9/2008 8:09:44 PM
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lilmunchkin
Posts: 7
Joined: 5/7/2008
From: New York
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Hi! I have a question regarding the calculations. I'm 22, 5'2" and am currently 54.5kg. According to the calc:
54.5*24*.9=1178
1178*.3=353
(353+1178)=1531*.1=153
153+1531=1684 to maintain
My goal is to lose fat and keep/gain lean muscle...so that means that if I cut 500, I would be at 1200 cal/day intake. Isn't that too low? Wouldn't that deplete muscle?
I would think that a min of 1600 on non w/o days and about 1800 on w/o days would be more appropriate, even if i am aiming for fat loss...plus, I've read that cutting 500 cal is too much for someone who doens't want to waste muscle/slow metabolism.
< Message edited by lilmunchkin -- 5/14/2008 6:23:05 PM >
(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 5/12/2008 7:34:44 PM
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chango
Posts: 35
Joined: 4/22/2006
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How does intensity of cardio factor into the calculations.
I'm assuming doing HIIT for 15 min is more intense than a 30 min jog correct?
(in reply to lilmunchkin)
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RE: Calculate Expenditure: A starting point for all diets - 5/14/2008 6:20:32 PM
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lilmunchkin
Posts: 7
Joined: 5/7/2008
From: New York
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Well, I don't know if i can help much, but as far as i know HIIT produces similar effects as strength training, versus 30 min or longer endurance cardio. It is more intense than endurance because it forces your body to adapt and adjust to the intervals, rather than maintain a constant and eventually comfortable rate. In the long run, you burn more calories in the post workout burn, than from endurance...just as with strength training. Also, you're in and out faster.
Oh yeah, and endurance cardio will most likely lead to the breakdown of muscle fibers if done excessively.
It's best to do some HIIT post strength training. But not too much, I usually try and do max 20 min at a 2:1 ratio. BUT, not on all days I strength train. However, throw in a cool down/stretch for the sake of ur muscles.
I hope that helped...
(in reply to chango)
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