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      07-06-2011, 07:40 PM   #9
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Originally Posted by .:bHd:. View Post
nah my diet might be lacking you're right but trust me I'm lifting hard enough
You don't need kitchen skills to make meals to meet a proper calorie and macro nutrient intake.

Eat what you please.
Weigh and measure your foods and still aim to hit 500 calories over your maintenance.

FWIW I am slow bulking (.5lbs per week). My stats are 5'9" 161lbs 8%BF.

2600 calories
85g Fat
185g Protein
XXX Carbs

I promise you are not eating enough, plain and simple.

Aim for as a baseline:

.4-1g Fat per LB
1.-1.4g Protein per LBM (not LBS)
The rest fill with carbs or whatever you want.

Use this for calculating your maintenance and macro needs:

Estimating Requirements
The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is even greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

There are, however, a number of more complex formula which calculate a baseline BMR, which you multiply by an 'activity variable' to give TEE.
1/ Harris-Benedict formula:
Particularly inaccurate & derived from studies on LEAN, YOUNG, ACTIVE males in a COLD lab MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
For WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2/Mifflin-St Jeor:
Developed in the 1990s and more realistic in todays settings, but it still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)
Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

What is an Activity Factor - Essentially, this is the COST OF LIVING. THIS IS BASED ON MORE THAN JUST YOUR TRAINING (include work/lifestyle, gym/ sport & a TEF of ~ 15% - ie: an average mixed diet). And unless you are an ATHLETE your job/ lifestyle is MORE important than the gym sessions you do! So to convert BMR a TOTAL requirement you multiply the result by:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)