Moving this from other section. Please forgive to anyone who has already read it.
I'm still having trouble getting a nutrition plan together after reading the sticky thread. Can I get a few opinions for what I've come up with?
Background: 42, male, 6'3", swimmers body, 205 pounds (down from 235 last year while gaining muscle). 18% body fat (down from maybe 26% last year). Computer job (sitting all day)
Weekly Exercise: Gym twice a week (1.5hr intense basketball and 45 mins lifting each trip to the gym), active on weekends (hiking, yard work, roller skating, swimming). I burn 2400 cals on normal days, 3300 on workout days, and 3000 per day on the weekend for an average of 2750 cals per day.
Goal: Get to 16% body fat while not losing muscle. Then keep at 16% while building muscle.
Using Web Diet Calculator:
(1) Cut to 16%: CARBS: 169 G PER DAY, PROTEIN: 169 G PER DAY, FATS: 37 G PER DAY, Calories from Carbs/Protein/Fat: 1700, Calories from other things: 650 (total Calories = 400 less than I burn)
(2) Maintain 16% and bulk (I took the average of maintain and bulk from the calculator): CARBS: 265 G PER DAY, PROTEIN: 175 G PER DAY, FATS: 60 G PER DAY, Calories from Carbs/Protein/Fat: 2300, Calories from other things: 450 (total Calories = what I burn)
Using Sticky Thread Guidance:
(1) Cut to 16%: CARBS: 243 G PER DAY, PROTEIN: 160 G PER DAY, FATS: 82 G PER DAY, Calories from Carbs/Protein/Fat: 2350, Calories from other things: 0 (total Calories = 400 less than I burn)
(2) Maintain 16% and bulk: CARBS: 310 G PER DAY, PROTEIN: 175 G PER DAY, FATS: 90 G PER DAY, Calories from Carbs/Protein/Fat: 2750, Calories from other things: 0 (total Calories = what I burn)
The biggest difference between the sticky thread and the calculator seems to be the amount of fat.
Raw data from calculator:
I used lightly active (moderate exercise with sedentary job)
Bulk: CARBS: 293 G PER DAY, PROTEIN: 196 G PER DAY, FATS: 72 G PER DAY
Maintain: CARBS: 237 G PER DAY, PROTEIN: 158 G PER DAY, FATS: 59 G PER DAY
Cut: CARBS: 169 G PER DAY, PROTEIN: 169 G PER DAY, FATS: 37 G PER DAY
Used this to get calories per g: 1 Protein = 4g cals, 1g Fat = 9 cals, 1g carb = 4 cals
Thanks!
I'm still having trouble getting a nutrition plan together after reading the sticky thread. Can I get a few opinions for what I've come up with?
Background: 42, male, 6'3", swimmers body, 205 pounds (down from 235 last year while gaining muscle). 18% body fat (down from maybe 26% last year). Computer job (sitting all day)
Weekly Exercise: Gym twice a week (1.5hr intense basketball and 45 mins lifting each trip to the gym), active on weekends (hiking, yard work, roller skating, swimming). I burn 2400 cals on normal days, 3300 on workout days, and 3000 per day on the weekend for an average of 2750 cals per day.
Goal: Get to 16% body fat while not losing muscle. Then keep at 16% while building muscle.
Using Web Diet Calculator:
(1) Cut to 16%: CARBS: 169 G PER DAY, PROTEIN: 169 G PER DAY, FATS: 37 G PER DAY, Calories from Carbs/Protein/Fat: 1700, Calories from other things: 650 (total Calories = 400 less than I burn)
(2) Maintain 16% and bulk (I took the average of maintain and bulk from the calculator): CARBS: 265 G PER DAY, PROTEIN: 175 G PER DAY, FATS: 60 G PER DAY, Calories from Carbs/Protein/Fat: 2300, Calories from other things: 450 (total Calories = what I burn)
Using Sticky Thread Guidance:
(1) Cut to 16%: CARBS: 243 G PER DAY, PROTEIN: 160 G PER DAY, FATS: 82 G PER DAY, Calories from Carbs/Protein/Fat: 2350, Calories from other things: 0 (total Calories = 400 less than I burn)
(2) Maintain 16% and bulk: CARBS: 310 G PER DAY, PROTEIN: 175 G PER DAY, FATS: 90 G PER DAY, Calories from Carbs/Protein/Fat: 2750, Calories from other things: 0 (total Calories = what I burn)
The biggest difference between the sticky thread and the calculator seems to be the amount of fat.
Raw data from calculator:
I used lightly active (moderate exercise with sedentary job)
Bulk: CARBS: 293 G PER DAY, PROTEIN: 196 G PER DAY, FATS: 72 G PER DAY
Maintain: CARBS: 237 G PER DAY, PROTEIN: 158 G PER DAY, FATS: 59 G PER DAY
Cut: CARBS: 169 G PER DAY, PROTEIN: 169 G PER DAY, FATS: 37 G PER DAY
Used this to get calories per g: 1 Protein = 4g cals, 1g Fat = 9 cals, 1g carb = 4 cals
Thanks!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2WmtqOf
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