Okay so I am planning on doing a ten k calorie challenge for my birthday. I want to make the fat gains as minimal as possible so I figured out a way to hopefully do that. I’m just wondering if my plan has any flaws and if it makes any sense to all of you
10 k calorie challenge science
Macros below are ADDITIONAL macros on top of what I usually eat because the TEF of what I typically eat is already included in my TDEE
306 extra protein
665 extra carb
320 extra fat
Maintain on 3k calories
Fast day before 10 k challenge
Only 4000 calories can get stored as fat
-428 cal TEF from extra protein
-399 cal TEF from extra carbs
-432 cal TEF from extra carbs
4000-1259=2741 cal
Extra one hour bike ride burns 750 net cal based off of Apple Watch
2741-750=1991
Only half can get stored as fat
996 calories stored as fat=0.28 lbs of fat
Day after eat 1000 calories less
Total fat gain negligible over the course of the ten k calorie challenge
10 k calorie challenge science
Macros below are ADDITIONAL macros on top of what I usually eat because the TEF of what I typically eat is already included in my TDEE
306 extra protein
665 extra carb
320 extra fat
Maintain on 3k calories
Fast day before 10 k challenge
Only 4000 calories can get stored as fat
-428 cal TEF from extra protein
-399 cal TEF from extra carbs
-432 cal TEF from extra carbs
4000-1259=2741 cal
Extra one hour bike ride burns 750 net cal based off of Apple Watch
2741-750=1991
Only half can get stored as fat
996 calories stored as fat=0.28 lbs of fat
Day after eat 1000 calories less
Total fat gain negligible over the course of the ten k calorie challenge
from Bodybuilding.com Forums - Nutrition https://ift.tt/2Opes3y
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