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
From Kory Taylor Youtube
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.