Nutrition Calculations

BSBFM

Protein:
1 to 1.5g of protein per pound of lean body mass.

e.g.
Person is 11 stone (154 lbs) with 20% bodyfat

20% of 154 = 30.8
154 – 30.8 = 123.3 lbs lean mass

Therefore protein should be 123.3g to 184.9g (1.5 * 123.3) protein a day.

White fish, halibut, cod, chicken breast, tuna (in spring water), turkey breast, whey protein, skim milk (also has simple carbs in it so only take just after exercise session)

Fats:
20% of daily calories should some from good fats

Fish oils (1 tbsp), virgin olive oil (1 tbsp), canola oil (1 tbsp), flaxseed oil (1 tbsp) – each of these servings contain about 14g of good fat

Water:
Many places recommend 8 glasses a day.

Actual amount is: lean body weight 123.3 lbs multiplied by 0.66 = 81.37 ounces = 2406 ml = 2.4 litres of water a day.

Macronutrient intake ratio:

40% Carbs
40% Protein
20% Fats

Aiming for 1850 calories a day (from Arnel Calculation)

Therefore
Total Carbs = (1850 * 0.4)/4 = 185g
Total Protein = (1850 * 0.4)/4 = 185g
Total Fat = (1850 * 0.2)/9 = 41g

So each of 6 meals a day needs
30.8 g Protein
30.8 g Carbs
6.8 g Fats

Essential to take:
– Good multivitamin mineral complex
– Whey protein powder
– 3 capsules of fish oils taken with breakfast, lunch and dinner, or 3 spoons of Flax oil is capsuled not prefered.

ARNEL Calculation

Calories needed per day is 1848
Body weight 154 lbs ( this is total body mass).

Protein recommended at 1g/lbs bodyweight /day,
= 154*1.0 = 154g protein per day

Carbs, Arnel recommends 100-150 g/day, we’ll go for 150g/day

So,
Calories per day from protein = 154*4 = 616 Calories from protein
Calories per day from carbs = 150*4 = 600 Calories from carbs

1848-616-600 = 632 calories left to get from fats

1g fat = 9 calorie

So, 632/9 = 70.2 g Fat

Summary

CARBS : 150g/day : 600 calories
PROTEIN : 154g/day : 616 calories
FATS : 70g/day : 630 calories = 34% of calories from fats

How much calories?

Multiple bodyweight in lbs (154) by

10 to 10.5 for LOSING WEIGHT
11 to 11.5 for MAINTAINING WEIGHT
12 to 12.5 for GAINING WEIGHT

Safe weight gain is 1lb to 2lb per week, anymore, and it’s likely going on as fat
Safe weight loss is also 1lb to 2lb per week

With these figures I should be consuming 1,771 calories to maintain my weight, but with Arnels numbers, 1850 calories a day would be losing me weight.

Obviously, there is a discrepency here so will need to try and number and see what happens.

Kory Taylor goes on to say, if these numbers aren’t working, only every adjust up or down by 200 to 250 calories in one go as this is the safest.

If we take 1,771 calories as the number I should be using, with Kory Taylors numbers

40% of calories should come form Carbohydrates
= (1771 * 0.4) / 4 = 177.1g daily

40% of calories should come from protein
= (1771 * 0.4) / 4 = 177.1g daily

20% of calories should come from good fats
= (1771 *0.2 ) / 9 = 39g daily

Also aim to drink a gallon of water a day?! I think that’s about 4.5 litres! Other sites recommend about 2 litres. Also take a good multivitamin/mineral.