Discussion in 'Beginner Training & Nutrition' started by Inatic, May 25, 2012.
For fat loss or building?
If your going for fat loss try 12X BW and AE how that goes for a couple weeks.
ETA: I wouldn't personally start carb cycling if you've never counted calories. I would start with the basics until you have a good understanding. Otherwise you can wear yourself out mentally counting calories AND manipulating carbs. Just my 2 cents
agreed. I just pointed her her to read and perhaps grasp what she might be looking for.
we all started somewhere! I never really dieted or followed a plan till i was 42. I started working with Erik at 44. Im 50 and still counting the yrs. E's still my coach.
It might be helpful to start a journal. That way you can ask question and keep track all in one place. (see the journal section. To start a jornal, just start 'new thread' .
Wow. I knew you were one of the ones that were with him from the beginning. Saw E mention it on FB. Have you been with him continually or did you take any time off? Not from fitness but from being coached. Ok, I'll look into the journal. If that would help, then I am all for it. Thank you so much for the advice.
continually. No breaks. I've had nutrition and training the whole time.
we dont eat 1200 cals a day. no way.
Please start a journal so we can keep this thread 'clean' for the intended subject.
Ok, sorry. I will delete them and then make a journal. Thanks!!
One hell of an article. I know NOTHING. Thanks for sharing.
Great article! Thanks for posting.
Great information and certainly puts things in perspective.
I've heard of carb cycling before but this really breaks it down! Thanks for posting!!
When you calculate 12 x bw, are you using your current body weight or a goal body weight or lean body mass?
I don't have a goal bw, because I've learned the scale is a liar, and I look better at 135 with muscle then what I did starved down to 105. But I do need to lose some bf% so I want to get the calculations correct. So that's the basis of my question on weight x 12. Hope someone can help.
Thank you so much! I appreciate the help!!!
I noted from the article (which was great, thanks) that the calculations used for CHO nad PRO were taken from the ISSN position stands on Nutrient intakes. Am I to assume that to figure out the FAT you use the ISSN calculations too? (.5-1.5g/kg/d) or is there a specific number that we should keep or FAT intake at...say, <40g/d as recommended by the ISSN.
fat is the balance of what is left after you set protein and then carbs.
This seems a little crazy to me...help me out if you think I have it all wrong.
11x BW gives me a caloric deficit of 1507
1.5g PRO = 91g/day
1.0g CHO = 137g/day
and my FAT is at 66g/day ...595 calories!!! seems a little fishy
I train 5days a week, rest on the weekends. Maybe I need to increase my CHO.
1.5g PRO = 205g = 820 Cal
1g CHO = 137g (correct) = 548 Cal
1507-820-548= 139Cal from fat
139 Cal/9 Cal/g= 15.4 g fat. <----- that's really really low for hormone health. I would drop some protein and add some fat.