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Reply With Quote3200 and 1600 for me (once rounded)
seem feasible numbers for me.
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New study on GAINING strength/muscle whilst LOSING bodyfat + my calculations/formulas
#1 19-05-2011 11:15 PMIFing Archevore
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Effect of two different weight-loss rates on body ... [Int J Sport Nutr Exerc Metab. 2011] - PubMed result
VERY interesting, I took the estimated 0.7% weight loss recommended per week into my diet spreadsheet and crunched some numbers... I came up with the following formulas if anyone feels lazy but wants to see the calories they would need to achieve the results of the study.
Simply create a spread sheet and define your bodyweight in pounds (BW), then feed it in to these:-
TD (BW*14)+150
RD ((((BW*14)*7)-((BW*0.007)*3500))-((TD)*3))/4
TD = Training Day (the RD formula requires TD value to be used in the calculation, as seen above)
RD = Rest Day
BW = Total Bodyweight in pounds
The top line is using maint calories as BW*14, the +150 on training days is a slight surplus to allow the body anabolism post workout for muscle and strength gains. The total is what should be eaten on training days.
The RD formula calculates the total calories required on rest days, it basically calculates your maint (BW*14) then works out how many calories you have left over for the week after deduction of 3 days worth of training within the week. The total given is the amount of calories that should be eaten on each of the 4 rest days in the week.
For example, my current weight is around 175 pounds, running that through the formulas gives me:-
Training day intake - 2599
Rest day intake - 1265
These are actually lower levels (well, rest day is) than what I currently am running for fat loss... so it's a tough call; seems a little low at my current weight/body fat... still an interesting exercise none-the-less! you could of course eat at maint on training days and up rest days calories, but I figured that it would be optimal to really make use of a surplus of calories post workout.
Hope my spreadsheet ramblings are of amusement or prompt discussion
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#2 19-05-2011 11:27 PMModerator
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PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
Do you want a 5% discount on your order? If so use MP42387.
My Training Log My Velocity Diet
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#3 19-05-2011 11:30 PMIFing Archevore
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I'm just a little concerned as it estimates that I should be loosing 1.2lbs a week by that percentage, I'm now into single digit bodyfat so I personally feel and perform a little better loosing around 0.5-1lbs a week, I know martin Berkhan also recommends loosing no more than 0.5lbs a week once you near 8% or obviously lower due to performance and mass retention... I know he has read the study so might facebook him his views on it, too.
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#4 19-05-2011 11:39 PMModerator
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lol, I'm a while away from worrying about that! I'm living on about 1200 a day at the minute, the thought of 1600 let alone 3200 is making me hungry!
PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
Do you want a 5% discount on your order? If so use MP42387.
My Training Log My Velocity Diet
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#5 19-05-2011 11:43 PMMP Veteran
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My numbers come out very similar to yours James but given I have a few % pts more bf that you I think losing this amoutn of fat per week would be ok. I feel like those numbers are a little low for me though. I have been hit about 3k every day so I will be droping by more than 50% on RDs.
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#6 20-05-2011 08:43 AMMP227459
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looks good, wheres the link to whole article as i can only read the abstract. . . thanks in advance
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#7 20-05-2011 08:54 AMIFing Archevore
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Yeah, I think there needs to be a modifier of sorts to account for bodyfat, I might amend the formula to include a cut off of once bodyfat reaches 8% or lower.
QuoteOriginally Posted by blackstone
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#8 20-05-2011 08:55 AMIFing Archevore
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I believe this is all that has been released, online. QuoteOriginally Posted by dowdy16
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#9 20-05-2011 09:14 AMGlasgow's Most Trendy
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Hmm..At 74kg I got
TD 2432
RD 1171
Seems a little light....Nemo me impune lacessitFor 5% off use this code! MP38237 -
#10 20-05-2011 09:17 AMIFing Archevore
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Yeah, I think there needs to also be a cut off for low calories, to stop them going below what would be possible to even allow a decent protein intake! Let me work on it, later on QuoteOriginally Posted by comanight2
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
James is a General Forum Moderator.
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