A little diet assist!

[mrwright]

Planning on finally and completely sorting out my diet!

Just wondering when working out the BMR calories i need etc, should i use my weight (89.3KG), or should i take away the body fat amount (21.5) and use that? (60KG) or some where inbetween? the 60 KG would be a stupidly low 1600ish so yea maybe answered my own question there....


on cheat days, do you still try to get the amount of calories/protein? or is it just a eat as much/as little of whatever you want

And do you lot have like 1 full days plan, and eat that every day, or do you have an alternative for each meal/ingredient and mix and match? or have a full weekly plan?

and now i've completely forgot what else i wanted to ask..

Any tips on foods, or ways to stick to the plan would be great!


Oh, and anyone have any reason why my protein would say "take no more than 2 servings daily" on it?!

[peterbrown77]

Find a Katch-McArdle calculator online to determine your BMR and TDEE. Your BMR calories are just that - base, as in "you are lying in bed in a coma and this is what you need to survive". What you want to use is your TDEE (total daily energy expenditure) which applies a multiplier based upon your activity level. K-M uses your lean body mass (LBM) to determine caloric needs, unlike the Harris-Benedict which only relies on age, weight, and height.

To lose fat, and though it may sound counterintuitive, eating the same thing every day is a good idea. It allows you to fine tune your intake and adjust portions to achieve the fat loss rate you want. If you're eating a different thing every day it's hard to get an accurate assessment of what works and what doesn't. Yeah, it gets boring but a lot of things are boring!

The reason your protein powder/shake says only twice a day is that there is a hell of a lot more in there than just protein. There is probably glutamine and vitamins and blablablablabla. Taking too much can be toxic. If you have just pure protein you can have all you want.

[OptikaNET]

Too much protein in the diet can cause gout. This is caused by crystals of Urea forming in the tissues. Urea is formed when the body disposes of excess protein by snipping of the Amine group (NH2) and turning it into a fatty acid (or by snipping it into 2-carbon pieces and disposing of it through the Krebs Cycle....).

Other than that it's fine, and Peter is right about the additives. People need to be particularly aware that Vitamins A and D can be toxic in large amounts.

Kind Regards
Dave