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2003/04/01, 09:54 AM
Hi guys,
Can someone give me a correct formula for gaining lean mass, cutting, and maintenance. The numbers I'm getting from this site seem a little high. My current stats:
5'10
195 (solid)
Current goal: Lean Mass Gain
Calories: 3300+
Carbs: 475+
Protein: 231+
Fat: 67+
Switching to cutting cycle the next few days:
Calories? 1,9500 Bodyweight x10?
Carbs? 200-250? If not, what is the magic formula to figure this out?
Protein? 1g per lb of bodyweight? 195g a day?
Fat? I have no idea, but guess under 30g a day? Any formula
Another question..
As mentioned earlier, I'm consuming 3300+ calories now. Do I reduce my calories slowly .. say by 500 a week until I get to 1,9500 calories.. or just drop from 3300 to 1,9500 in one day/week? I do not want my body to think I'm starving it, thus hampering my ability to lose fat.
Any help is appreciated.
Thanks
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2003/04/01, 05:02 PM
I have a few posts in this forum on the Harris Benedict formula, which should fit what you're looking for. I'll see if I can find them.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/04/01, 05:03 PM
Okay, I found one of my responses:
I generally use the Harris-Benedict formula:
66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
This gives your your Basal Metabloic Rate(BMR)
Now that you know your BMR, multiply your BMR by your activity multiplier from below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job
Your BMR X Activity Level = Calories Needed.
You would then add(surplus) or subtract(deficit) from this number depending if you are trying to gain(bulk) or lose(cut). Generally I subtract or add about 500 calories. A simpler formula that you can take with you is 11-15-19 - that is bodyweightx11 to lose fat, x15 to maintain, x19 to bulk up. That doesn't account for body proportion and age, though, but is usually a steady guideline.
You'll also want to establish a macronutrient ratio. This is percentages of your calories that come from protein, carbs and fat. You might see folks on the site saying that they follow a 40-30-30 P-C-F ratio. That means they are getting 40% of their calories from protein (P), 30% from carbs (C) and 30% from fat (F). That is not a bad ratio for weight loss, and neither would lower carbs (preferable) such as 45-25-30 P-C-F. Don't take carbs too much lower than 75g per day for any prolonged period of time, though. FYI, there are 4 calories in one gram of protein or carbohydrate and 9 calories in a gram of fat. You can sign up at a site like www.fitday.com to track your calories and macro ratios.
I hope this helps!
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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