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.
i would like to try clean living, but am confused as to my calorie requirements:
i am an office worker, so have a sedentary lifestyle, except for my exercise.
i swim for 2.5km every mon, tues and thursday morning before breakfast
run 12km on wednesday's before breakfast
fri and sat i ride 25km before breakfast
what are my calorific needs? i am sedentary, but workout 6 days a week....
i am a 21 y.o male, 6'2 and 163lbs...
can someone explain how much i should be eating and how it should be broken up?
Start w/ about 14cals/lbm of bw. Eat this much and watch your weight.. if you are loosing/gaining adjust it till you get something that keeps your weight constant.
Formulas give you a good starting point but you really have to test it to find out for sure.
You need a set of bodyfat calipers to figure out your lean body mass or you can measure certain places on your body and calculate from that. I believe calipers are more accurate.
Here is a free website that calculates lean mass and bodyfat percentages with measurments you provide.
If you work out 6 days a week, not sure how you figure your sedentary. Sedentary would be sitting at your desk, going home and sitting on your couch.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Originally posted by Ogedei: If you work out 6 days a week, not sure how you figure your sedentary. Sedentary would be sitting at your desk, going home and sitting on your couch.
Og.
A lot of systems for determining calorie requirements want to figure what your normal metobolic rate/calorie requirements are, without calculating exercise calories. They basically ask how active you are outside of deliberate exercise. So, while he's certainly not sedentary in life, he's sedentary for purposes of many calorie calculators.
Pooky001, here are a couple of calculators to play around with, in case you're interested...
if you read my other posts you will see i am gonna try and sort out my diet.
at uni i was so active, i could eat a lot of brown rice at night, now i am sedentary i seem to pile on the pounds, how much is fat and how much is muscle is debatable.
at uni i was asked if i was anorexic, now the lack of activity, but maintainence of exercise routine seems to have made me bulk a lot
e.g. in 6 motnhs i have gone from 10st 10 to 11st 10 (i am 21 and 6'2)
Linear Mode
