Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Here are my stats
Height 5'11
Weight 196 lbs
Lean Body Mass 141.5 lbs
Fat weight 55.4 lbs
% body fat 28.1%
According to John Berardii, I should take my LBM and X by 12 in order to loose 1.5-2 lbs per week.
That equates to 1,692 calories. That seems awful low. Am I missing something?
Here is the break down:
47.2 grams of fat
176.9 grams of protein
141.5 grams of carbs
Also how would i handle work out days vs non workoput days
Using Berardi's formula, in his No Diet Diet, your RMR comes out to 1911. Multiply that by your activity level (assuming 1.3 here) and the mysterious "diet factor" (of .1 to .15) and get 2112 (at .15).
If you compare that to a Harris-Benedict calculation (assuming you're about 35 years old), you'd come to 3033 cals per day to maintain at the Moderately Active level. You can take 500-1000 cals from that and come pretty close to the Berardi formula result.
So, those numbers don't sound quite so harsh and hard to stick to. I just hope my spreadsheet formula is accurate... I ain't no math wiz!
I'd agree with your original statement. It's too low. Unless you're sedentary.
It doesn't jive with the other articles there, either, unless I'm missing something. It's like he left out the part about calculating exercise calories.
Ive gone from 248 lbs to 196 on Atkins, but with my weight lifting increases, I was just so hungry all the time, it was very hard and expensive to keep eating that way.
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