Originally Posted by
novastepp
Here is a sample dietary approach I have assimilated, very simple, but it is explained.
Chicken breast 8 oz= 240cals, 8g fat, 0g carbs, 42g pro.
Sweet potato 5oz= 132cals, 0g fat, 30g carbs, 3.5g pro.
Meal total= 372cals, 8g fat, 30g carbs, 45.5g protein
((*7))= 2604cals, 56g fat, 210g carbs, 318g protein.
Point of this simplification is that it is calculated based on my LBM. I have nearly 200lbs of lean body mass, which translates into roughly 2,329 calories a day. Using an activity multiplier, I have respectfully ended with a daily calorie expenditure of about 2500-2600.
Granted some of my daily choices will change, but they change in regard to the same macro values. For instance, if I decided to have a half-cup of oats instead of the sweet potato, that would land me 150calories, 3g of fat, 27g of carbs, and 5g of protein. This keeps my macros nearly identical to those outlined in the example. Also, I may choose to have two cans of light tuna instead of chicken. The tuna will yield me 300calories, 3g of fat, 0g of carbs, and 50g of protein. Again, this keeps me right around those macros given in the example.
The above example also does not take into account my PWO offering. My PWO offering will generally take the place of one of the 7 meals, so differences are minimal. I generally have a PWO meal consisting of about 400 calories, of strictly protein and carbs; about 45g of protein and about 45g of carbs.
Now for those of you who want to follow in a similar pattern I am copying one of Nark’s previous posts about how to calculate your caloric needs based on your LBM.
The Katch-McArdle formula calculates BMR based on lean body weight.
BMR:
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Then, using the BMR, TDEE is calculated using the activity multiplier:
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 or 2X day training)
Also, this example does not include any subsequent carb cycling. In the even that fat loss slows, one may decide to lower their calories and move closer to a caloric deficit. However I myself find it more beneficial to manipulate my carbohydrate numbers. I will post another example diet showing how I prefer to cycle my carbs, and subsequently my daily caloric numbers. Keeping your body in a dynamic environment through dietary manipulation, cardio, and weight training is the best way to change your body composition for the good.