Critique My Intake?

  • kuroshiro

    Posts: 786

    Sep 24, 2011 6:33 PM GMT
    Howdy all,

    I've been struggling left and right trying to get my six pack to show. I've fluctuated between my own eating desires, paleo, what others have suggested and just can't see anything happening. I'm not sure where my caloric intake should be or what I'm doing right or wrong, so I planned out tomorrows meals (to be exact I guess).

    http://www.zeonic-republic.net/dieting/sample_day.htm

    I was looking at the P90X sheet and it told me I should be at 2400 calories for the day to get to the bodyfat percentage I am aiming for (I think ~8%). I don't really know my current one and don't have a means to measure it properly. Granted, that was for Phase 1 of their plan (~28 days) before moving onto energy, etc. Granted I'm not following their workout, but... *shrug*

    This has pretty much been the source of my Debbie Downer syndrome... I've finally shed the "I'm fat" mentality in a sense and have beating myself senseless with "I'm so out of shape" mainly because I'm inundated with toned, hard bodies on a daily basis, thus crushing any sort of self esteem I have left.

    I was thinking of plugging in a week following this weeks eating habits just to see... Not sure if that'll help though :/

    Here's to hoping I can get some pointers =)

    Thanks guys!
  • Posted by a hidden member.
    Log in to view his profile

    Sep 24, 2011 9:50 PM GMT
    i wish i knew something about working out to help you... sorry bud. But dont let others get yourself esteem down just because you dont have a hard body. Id love you the way you are now icon_smile.gif
  • DukeAtreides

    Posts: 64

    Sep 24, 2011 10:06 PM GMT
    Now, I won't even pretend to be an expert on this - and I'm sure RealJock has a few of those floating around... but since none of them have commented yet, I will.

    Here's what my old nutrition professor taught:

    The average person burns 1 calorie per kilogram of lean body mass per hour, when asleep. Waking, men burn around 1.5 calories per kilogram of lean body mass per hour.

    So, your profile says you weigh 178 lbs. Let's assume, for ease of calculation, that you have 10% body fat, sleep 8 hours a day, and are not completely sedentary from the time you wake up to when you go back to sleep. Given that:

    Lean body mass = (body weight in lbs)(1.00 - percent body fat)
    178 * .90 = 160

    Convert 160 lbs to kilograms:
    160/2.2 = 72.7

    Converting calories per kilogram per hour to calories per kilogram per day:
    8 hours of sleep * 1 = 8
    16 hours awake * 1.5 = 24
    Total: 32 calories per kilogram per day

    So, 72.7 kilograms * 32 calories per kilogram per day = 2326 calories per day.

    So, the p90x seems pretty close. But that's what your body will burn in a day, without extensive cardio. So eating that should keep your body at baseline. Of course, you can redo that math if you have a better idea of your body fat percentage. And perhaps someone with a degree in this can critique the formula a bit, but as a ballpark I'd bet it's pretty close. Of course, you'd have to consume less or find a way to burn more calories if you want to burn fat in the long run.

    I hope that help! (End my 2 cents!)
  • kuroshiro

    Posts: 786

    Sep 25, 2011 2:58 AM GMT
    Somebody2Luv saidi wish i knew something about working out to help you... sorry bud. But dont let others get yourself esteem down just because you dont have a hard body. Id love you the way you are now icon_smile.gif


    Haha, I know... easier said than done icon_sad.gif

    DukeAtreides saidI hope that help! (End my 2 cents!)


    Well, that's close to what I had but... this is what I came up with:

    RMR: 178.00 x 10 = 17800 (RMR in Calories)
    DAB: 1780 x 20% = 356 (daily activity burn)
    EA: 1780 + 356 + 600 = 2736 (energy amount)

    So, my calorie goal on a daily basis should be ~2400.

    Following their nutrition guide is absolutely baffling. 7 servings of protein, 3 dairy, 1 fruit, 4 vegetables, etc etc. icon_eek.gif *mind goes numb*

    I mean, for dinner, they have you chowing down on 8oz of salmon w/3tsp lemon dill sauce, 1 cup asparagus, 1 cup wile rice, 2 cups puree of red pepper soup and 2tbsp of protein powder. Mind you that dinner is the largest portion of the day's meals but... still that's a whopper haha. 1cup of rice? ooof!