The Over Analyzing Nattabolic
Ok so far im about 12% i can faintly see my abs. Im a huge overanylzer and here whats up.
I lift Mon/Wed/Fri
I do Brazilian Jiu-Jitsu Mon-Thurs as of now and i have Sat/Sun Off
I previously cut with 2200kcal 70fat 225 pro and 175 carbs im now cutting slightly different.
225Pro 80Fat 200Carbs
but im rotating them
Mon and Wed 250 grams carbs
Tue's Thurs and Fri-200 Grams and
Sat Sun 150 Grams
wahtdaya thank?
Banned
i think, with the level of activity your pushing, u need to eat moreOriginally Posted by A2thej2008
do some math for me
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
i'd say you should multiply by 1.6
The Over Analyzing Nattabolic
i Use Katch Mccardle and my energy Req is about 2900kcal so -500 equals=2400kcal
Banned
why does that number seem low to me??? at your level of intensity, it doesn't seem right..
i fight mma myself, i know how much of a workout grappling is...
show me your formula in detail
The Over Analyzing Nattabolic
LBM(155) x 21.6 + 370 and the times x activity multiplyer 1.6 gives me 3000kcal and im cuttin 600kcal to make it 2400kcal with a re-feed every 10 days
Banned
why with 600kcal??
with the amount of cardio your doing, i'd keep my diet at 3000kcal and let the cardio burn everything off... you'd save alotta muscle too
The Over Analyzing Nattabolic
im super carb sensitive and put on fat easily my goal is to get down to 8-9% maintain for several weeks then slowly bulk. i dont lose when i have kcals to high i dunno why. a 2700kcal i maintain my weight with shit tons of cardio
Banned
i personaly have never run a carb rotation the way you wanna do it...
but i'll agree with the lessening of carbs over the weekend, that looks fine..
give it a shot... the best thing you can do is experiment, that's what dieting is all about..
whats your diet look like anyways??
maybe it's not how many carbs your taking in but when your taking them in, what kinda carbs your taking in, and what your taking it in with..
u got a min to post up a detailed diet??
The Over Analyzing Nattabolic
carb sources
Quinoa, Oats,Sweet Taters, Ezekiel Bread.
Carbs Times around when their needed pre and Pwo and Pre and Post BJJ
Banned
those are new to me....
can you elaborate??
The Over Analyzing Nattabolic
Sweet Potatoes some people think they are yams. probably the best Carb there is.
Quinoa is a grain like rice but all around better
Banned
ohhhhh sweet taters... hahahahahaha.. now i get it
The Over Analyzing Nattabolic
anything else?
Banned
well, let's go back to what i was saying... i need to know how your training routine and diet looks so i know WHEN your eating these foods
The Over Analyzing Nattabolic
i lift 3 days a week i Train HIT
mon-Back,Bi's,Hams,Rear Delts
Wed-Shoulders,Chest,Tri's
Fri-Quads
im eating carbs when they are need pre and pwo and Jits training
Banned
humm..... everything seems okay...
The Over Analyzing Nattabolic
yeah im just an impatient little beoch. and now im gunna do no-gi classes after the GI class so that will give me more cardio
Banned
i hate gi's.. i only train no gi
The Over Analyzing Nattabolic
I like both, all the top guys in the world train GI. theres something to be said for that.
Also
i wanna drop fats by 20grams and add 50grams to carbs anyone see a problem with that?
after 3 hour on the mat this is what i think i should do. shvt was exhausting LOL
Banned
20g fat = 180kcal
50g carb= 200kcal...
that sounds perfectly fine..
The Over Analyzing Nattabolic
yeah Vicious class tonite 3 hours i did 1 and half GI then another 1 and a half no GI.
WewH im beat and got my feet tore up on the mat tonite. i need some ankle sleeves bad!!!
Banned
yea, my big toes used to be fcuked up ALL the time.. mat burns jacked me up too..
dude, i hope u stop to take in a good mid-workout shake with complex carbs in the middle of that..
or maybe some high protien wheat bread...
that's where u can add calories imo..
3 hrs is a LONG time to be grappling.. wow, i cant imagine how many calories your killing there
The Over Analyzing Nattabolic
no way i could down a shake it would KILL me id Vomit everywhere. Im just beefin up the Pre and Post training meals
Banned
yea, some can handle it, some cant
how bout the bread?? one piece of bread?
Banned
cuz im not gonna bs u, your catabolic half way through that workout... eating something would contest that..
The Over Analyzing Nattabolic
its not that bad, ill just eat a larger meal pre training. ill be fine
Banned
aright then man.. good luck... keep me posted plz!
The Over Analyzing Nattabolic
I always do. Im gunna put some new pics up when i get to a fast connection my lifts are good though.
Deadlift 350lbs X 8 Reps
Bench 230lbs X 9
27 pull-ups
Dips 2 45's and a 25 X 6 reps
Front Squat 225lbs X 8
at 177 pounds as of last week. so im hapyp with thoes for now
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