WHAT YOU NEED TO CHANGE TO GET BETTER RESULT
So, go to the gym regularly and seem to train competently, but not Effect
Everything is simple here or bad sleep or improper diet. Let's say that there are no problems with sleep, and everything depends on the diet. Let's move on to the numbers. Mathematics is everywhere.
Calorie / Protein / Fat / Carbohydrate Calculation
One of the most popular counting formulas:
Harris-Benedict formula. They showed that the number of calories a person needs every day varies depending on the following parameters: basal metabolism BMR and active metabolism AMR.
⁃ Determine BMR basal metabolism.
Basal metabolic rate BMR for women:
= , + , weight in kg + , height in cm– 4, age in years. Basal metabolism for men: = . + . weight in kg + 3.098 height in cm- . age in years.
Example: a girl of 28 years old, height 163, weight 65 wants to lose weight. We consider:
, + , + , -, * 28 = 655.0955+ 621.621+ 301.4848-130.9168 = 1447
⁃ Determine AMR active metabolism
Depending on what kind of lifestyle you have, the appropriate coefficient is chosen:
* Sedentary lifestyle – 1.2;
* Moderate activity, light physical activity or classes 1-3 times a week - 1.375;
* Average activity of the lesson 3-5 times a week - 1.55;
* Active people intensive workload, classes 6-7 times a week - 1,725;
* Athletes and people performing similar loads 6-7 times a week - 1.9
⁃ BMR basal metabolism * AMR activĕ metabolism = daily calorie intake.
For example, take AMR-1.2
1447 * 1.2 = 1736
⁃ Now we need to choose a target:
if we are losing weight, then we need a Calorie deficit-20%
When recruiting, a surplus of + 20%
1736-20% = 1389 can be rounded up to 1400 kcal per day you need to eat
⁃ Next, we understand the ratio of Protein / Fat / Carbohydrate:
To reduce weight:
* Proteins> 18% of the diet 1.2–1.8 g of protein per kilogram of body weight;
* fats <26% 0.7-0.8 g / kg;
* carbohydrates <56% 2–3.5 g / kg.
We take:
Protein: 1.7 * 65kg = 110.5
Fat: 0.8 * 65 = 52
Carbohydrates: 2 * 65 = 130
Total: Protein / Fat / Carbohydrate = 110; 52; 130
Calories: 1389
Simple calculation, you can do it.
Bodybuilding loves precision.