Getting Back On The Work Out

**MeNaCe305** · 10-12-2011, 10:28 AM

Hey guys havent been around in a while, I was recently in the fire academy which hindered my from being able to go to the gym. Im excited to be back... so excited I created a spreadsheet that finds your BMR (benedict/harris) as well as your macros. I made the macro split a 40/40/20 but i think im going to change it to 45/35/20 or 50/30/20 dont know. what do you guys think and let me know on how to improve the spread sheet. its pretty easy to understand so jut chime in. I will post my diet soon to be critique.

heres the spread sheet:
http://www.4shared.com/file/FmTSL5ln...oric_Inta.html

**Mr. Small** · 10-13-2011, 06:43 AM

Bodyweight in lbs x 15 = maintanance calories. Add 500 for clean natural bulk. 40/40/20 is fine with me, but you might want to tinker for your own needs.

Why didn't Bendict or Harris just multiply their bodyweight by 15? LOL

**gbrice75** · 10-13-2011, 07:17 AM

x2 on the LBM x 15 to get a rough idea of maintenance calories. This will of course have to be dialed in further for each individual.

Personally, I don't like the HB/KM type formulas. IMO they always wind up with calories being way too high. I think this has to do with the activity multiplier being so subjective; i.e. what I consider 'moderate activity' might differ vastly from what somebody else considers it to be.