I think I pretty much agree with this whole post. I never say being fat is O.K. Having excess fat is definitely debilitating physically, physiologically, mentally, and emotionally. Good post. Just wanted everyone to see (whoever reads my xanga anyway lol)
(Warning: Please consult a certified nutritionist before attempting any sort of diet plan)
Here's how to calculate maintenance level of daily caloric intake (had to grab my nutrition book from when I took the class at uni )
1. Calculate BMR (Basal Metabolic Rate aka how many calories you need to upkeep normal bodily functions)
Men use: 1.0kcal/kg Women use: 0.9kcal/kg
For men: (weight in kg) x (1.0kcal/kg of bodyweight x hour) x (24 hours/day) = BMR in kcal/day For women: (weight in kg) x (0.9kcal/kg of bodyweight x hour) x (24 hours/day) = BMR in kcal/day
so, activity level x BMR kcal/day = activity in kcal/day needed to support daily activity 3. Determine TEF (Thermic Effect of Food aka cost of calories to digest food... usually 5% for fat and carbs and 10% for protein... we'll use 5%)
5% x (BMR + Activity +/- Gain/Lose) = TEF in kcal/day
4. Determine total energy intake
BMR + Activity + TEF = TOTAL kcal/day
SOOOO.... For example, I'll use myself
BMR = 1.0kcal/kg x hour x 78kg (aka 172 lbs) x 24hours/day = 1872 kcal/day
Activity Level = 50% BMR so, 0.5(1872kcal/day) = 936 kcal/day
TEF = 0.05 (1872 + 936 + 500) = 165.4
Total Energy Intake to Maintain: 1872 + 936 + 165.4 = 2973.4 kcal/day
This is pretty much on the money for me as I use fitday.com to calculate my daily intake of calories (fats/carbs/protein) and I've been hitting 2900-3000kcal/day and maintaining the same weight over the last several days.
As for gaining or losing weight...
+500kcal/day = +3500kcal/week
3500kcal = 1lb of fat
Fat = energy, so don't be scared! For those wanting to gain weight, energy is needed to lift more weights so you can gain more muscle mass (but you will gain some fat as well ). This can be varied if you don't want to gain fat fast, but you must increase your calories over your daily caloric intake to gain any weight at all.
-500kcal/day = -3500kcal/week
This means you will lose 1lb of fat per week.
What are you goals? What's your daily caloric intake? Are you trying to gain or lose weight? I'll try to answer questions, just write them in the comments!
I dislocated my shoulder past Tuesday. I was doing seated dumbbell shoulder presses. My friend thought that I pressed the 70lb dumbbells too easy and told me to go for 80lbs! So I tried. I lost control of it on the second rep and it flew backwards! My shoulder POPPED out. I crouched over in pain. And it popped back in... which caused even more pain.
“Man spends his life in reasoning the past, in complaining of the present, in fearing the future.” – Antoine de Rivarol
The Past April of 2006, I started off not being able to do 10 proper push-ups (elbows tucked to the body and keeping my body straight). I was pretty much 5’8” and 135 pounds of skinny fat. Y’know, the kind of person who just gets a flabby rounded stomach, but all the limbs look normal.
The real reason I started working out was because my girlfriend had just broken up with me and I wanted to show her what she was missing LOL that didn’t quite work out and I grew out of that reason quite quickly. I was also going through some family troubles, which I will not discuss, and working out was a great outlet to relieve my stress. I started to enjoy seeing my body change and getting stronger.
A couple months later, I did get some adjustable dumbbells off of craiglist for a pretty sweet deal and did a lot of floor pressing (no bench) and biceps curls. I think it’s implanted in people’s minds to do these two exercises first lol. But then I joined bodybuilding.com in September of 2006 and finally got a gym membership. I still didn’t go any lower body work for a bit and, by the end of 2006, I had gotten up to 150 pounds! I was quite ecstatic about that.
Over these past 3 years up until now, I have done a lot of logs on the bodybuilding.com forums for several companies. I’ve always been serious about training with weights, but not so good with training my diet and rest. I won’t try to justify my diet and resting protocol, but things are definitely going my way right now with a slightly adjusted diet and resting a lot more (because I’m jobless LOL).
The Present Currently (as of October 5th, 2009), I weigh just around 170 pounds, fluctuating 2+/- every time I get on the scale (for the past few days). Still 5’8” and I think I will be for the rest of my life until I start shrinking of old age (though I plan to die in a blaze of glory before I’m 30… saving children from a burning orphanage but getting caught by a crossbeam while passing the last child to a fireman ).
My current best lifts are: Squat 295x5 for 3 sets Flat DB Bench 85lb’ersx5, 85lb’ersx4 Decline BB Bench 205x5 for 3 sets Barbell Row 185x5 for 3 sets Pull-Downs 190/200 x8 (wide grip/close grip)
I don’t do deadlifts or rack deads. Deadlifts are pretty uncomfortable for me… something about my long legs and short torso that don’t work together very well. I haven’t tried sumo deadlifts yet, so that may be seen in this log as it fixes the long legs problems sorta. We’ll see. I know deadlifts are the king of exercises, and I wanna grow! But I’ve been making substantial gains without them too
The Future So the plan for this log is to BULK, BULK, BULK! I’m going for broke (and hopefully will not become broke in the process) and shooting for the stars. My goal is 200 lbs in one year. NOT 200lbs of LBM in one year. I don’t think that can happen naturally hahaha but 200lbs with a decent body fat.
After that, it’s time for Phase II: Cut, followed immediately by a Phase III: Peak.
That’s right, ladies and gents! Timothy Lee will be competing after he reaches 200 lbs!
The How As it goes currently, training is one body part a day with as much rest as I need in between body parts. I usually follow this protocol of body parts hit separately with rest as needed:
Legs
Chest
Back
Shoulders
Arms
Supplementation as follows:
Controlled Labs Blue Gene
Controlled Labs White Flood (white raspberry flavor)
Controlled Labs GlycerGrow
Controlled Labs Green Magnitude (lemonade flavor)
Controlled Labs Purple InTrain
Controlled Labs Purple WrAAth (grape flavor)
Controlled Labs Golden Gains
SportPharma Joint-V
SportPharma Multi-V
Kirkland Fish Oil One-Per-Day (taken usually twice a day though )
Random whey blends I have at home
Nutrition as follows: EAT MORE CARBS. I eat pretty much anything I want staying conscious to the fact I need about 180-200g of protein per day. Fats don’t bother me, but I do like to look at the labels to make sure I’m not eating too much or too little fats (but trying to keep saturated fats a bit lower). I really need to just eat more carbs. When I was going the Purple InTrain log, I gained about 10lbs and I think it was because I was eating way more carbs than before. With each meal, I would have that extra slice of bread… or that extra serving of rice… etc. It makes a big difference and I think that was what was missing from my diet these past couple years. Carbs are my friend, especially for my body type. I’m guessing 400-600g of carbs a day !!!
So… Enjoy the ride! This is going to be a long log as I journey to bulk, cut, and get competition ready!! This is definitely a war against genetics so feel free to give input, ask questions, and give a little love
True
). This can be varied if you don't want to gain fat fast, but you must increase your calories over your daily caloric intake to gain any weight at all.
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