![]() Sounds incredible, I know, but it can be done quite easily. So for the 230lb average size ecto/meso bodybuilder, he is going to need to eat almost 7500 cals per day. ![]() The best way to achieve this is to take in a total daily calorie intake of 30 kcals per pound of bodyweight for ectomorphs, 25 kcals for mesomorphs, and 20 for endomorphs. So since you know you are trying to get 20lbs, you are going to eat as if you you?re already at that weight. You cannot make gains if you are not feeding yourself at the goal you want to achieve. So now that you know you are trying to get another 20lbs of size, how do you go about doing this? First and foremost is diet. Since this series of articles is targeted primarily at advanced lifters, I recommend trying to achieve 20lbs of pure mass some fat, mostly muscle. Picking a target weight is very dependent on your level of experience. At that point you can still see some abs if you flex them hard enough and you will have acquired the mass point necessary for massive gains. This is, after all, the off-season, but there is no need to go above 13-14%. Like I stated, you must plan for success.įirst thing is to determine your target weight and body fat goals. Keep a master log book of everything you are trying to do. So write down your target weight, your training days, your daily calorie goals, your cycle, etc. Have everything written down and in plain sight as a reminder of what you are trying to achieve. You are going to work on written goals, nutrition, training, and finally the hardcore cycle. You are going to need all the tools at your disposal before you begin. You cannot achieve anything without a plan. ![]() So the time is here, what are you going to do about it? First step is to determine what you want to do and set some goals. Off-season a bodybuilder?s favorite time of year and the favorite words whispered after a recent contest. This means that you need 3842.4 calories to maintain your weight.ġlb per week: 300-500 calories above MaintenanceĢlb per week: 1000 calories above Maintenance If you are extra active, multiply your BMR of 2022 (see above) by 1.9 = 3842.4 calories To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows: You are 28 years old, you are 5?9 feet tall (180 cm), Your weight is 200 pounds (91 kg). Therefore you need 2368 calories to maintain your current weight.įormula: BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)ĭon?t forget 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs. If you are very active, you will need to multiply your BMR of 1373 (see above) with 1.725. ? If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) ? If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) ? If you are Moderately Active (moderate exercise/sports 3-5 days/week) ? If you are Lightly Active (light exercise/sports 1-3 days/week) ? If you are Sedentary - little or no exercise To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as followed: Harris Benedict Formula for Women: step 2 You are 25 years old, 5 feet 3 inches tall (162 cm), your weight is 150 pounds (68 kilos). Harris Benedict formula for Women - STEP 1īMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).ĭon?t forget: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs. Therefore, this equation will be very accurate in all but the very muscular (Harris Benedict will underestimate calorie needs) and the very fat (Harris Benedict will over-estimate calorie needs). Remember, leaner bodies need more calories than less leaner ones. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. ![]() This is more accurate than calculating calorie needs based on total body weight alone. The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR).
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