After changing my caloric range for one week and having success, I'm going to implement a 5-week alternative plan to keep everything shook up.
2 day-lower number, 2 day higher number (1200-1400)
2 day-lower number, 1 day higher number (1300-1600)
2 day-lower number, 2 day higher number (1400-1500)
2 day-lower number, 1 day higher number (1200-1400)
2 day-lower number, 2 day higher number (1300-1600)
EDUCATION FOR THE WEEK
BMR, while similiar to RMR, is found under more restrictive circumstances compared to RMR. So I'm switching over to BMR measurements versus RMR measurements. In case people reading don't know, BMR is the amount of calories a person burns when a person is awake but at complete rest.
Link to calculate: www.bmi-calculator.net/bmr-calculator/
Another helpful link: www.freedieting.com/tools/weight_loss_tool
I guess this can be use a bottomline to losing the lbs. Create a calorie deficit, preferably around 500, and lose the weight.
Calories consumed - (Exercise calories + BMR) = Deficit
Negative calorie balance is essential to lose body fat.
Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even "healthy food," will get stored as fat. You cannot override the laws of thermodynamics and energy balance. You must be in a calorie deficit to burn fat. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. If you create a 7000 calories deficit in a week you will lose two pounds. The calorie deficit can be created through diet, exercise or preferably, with a combination of both. Because we already factored in the exercise deficit by using an activity multiplier, the deficit we are concerned with here is the dietary deficit.
Positive calorie balance is essential to gain lean bodyweight
If you want to gain lean bodyweight and become more muscular, you must consume more calories than you burn up in a day. Provided that you are participating in a weight-training program of a sufficient intensity, frequency and volume, the caloric surplus will be used to create new muscle tissue. Once you've determined your TDEE, the next step is to increase your calories high enough above your TDEE that you can gain weight. It is a basic law of energy balance that you must be on a positive calorie balance diet to gain muscular bodyweight. A general guideline for a starting point for gaining weight is to add approximately 300-500 calories per day onto your TDEE. An alternate method is to add an additional 15 - 20% onto your TDEE.
Good link to BMR information: www.apinchofhealth.com/resources/BMR-and-c
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Calorie Needs to Gain Weight
Once you know the number of calories you need to maintain your weight (using our BMR Calculator in conjunction with our Harris Benedict Equation, you can easily calculate the number of calories you need in order to gain weight.
If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise on physical and mental health are well documented and shouldn't be ignored.
Edited by: KALH7338 at: 12/31/2008 (06:02)