# Noob question from stickies.

Discussion in 'Fitness & Nutrition' started by 98dirtybird, Feb 29, 2008.

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1. ### 98dirtybirdOT Supporter

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"Read this first Diets

This will give you a rough idea of what foods are “good” vs. “bad.” Though these are not really absolutes. Ideally you want to be eating “clean" meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc ). Also it is very important to drink plenty of water throughout the day, forget the sodas.

Next figure your maintence calories:

Go to body fat calculator and figure up you body fat percentage (ignore the rest for now).

[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
{[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)

Where RMR = 10 x (LBM in lbs) + 500

And Activity Factors =
1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)

TEF (thermic effect of food)= 10-15% X RMR

so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories

If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.

Your protien intake should be around 1.5 grams per lb of lean body mass. For the above example this would be 225g per day.

You protien and calories for the day should be split into 5-6 smaller meals throughout the day. Each meal should have some protein.

To key to getting your diet fixed, is preparation. If you have lots of good food sitting around and no shitty food, you’ll be less likely to eat shitty food."

Now; if i wiegh 400 lbs at 5-11 i have a bmi of 55%

With that said my "lean body mass" is 180lbs

So, 10 x 180 + 500 = 2300

so 180 lbs of lean body mass for a "light" person = [10 x 180 + 500] X 1.5 + .10(10 x 180 + 500) = 3680 calories

3680 x .85(for cutting) = 3128

Does that mean i should really eat 3128 cals aday. That sounds like alot.

2. ### ulterAFBoard owner

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It's not for that body weight. At 400 you should be 3500-4000. Assuming you're active.

3. ### 98dirtybirdOT Supporter

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Even with a BMI of 55?

4. ### ulterAFBoard owner

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BMI is useless at that weight.

5. ### keelerNew Member

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round it down to 3k and have 6, 500 cal meals. If after two weeks you havn't lost weight, reassess

6. ### 98dirtybirdOT Supporter

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Why would you think that?
I mean i am a big guy, big all over, mostly in the gut. But i have 22" arms, now i wear 50" pants (52" pants can go around gut), and 4xl shirt. But i think to say i have 200 lbs of fat on me isnt to out of the question.

7. ### 98dirtybirdOT Supporter

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I am lossing wieght, but only taking in 1500-2000 cals a day. I worried if that is too little. 6 little meals. 3 are shakes.

8. ### 98dirtybirdOT Supporter

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anyone?

9. ### GTLifterBanned

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2000cals sounds a bit low given your size.

As far as I know you need to find your maintance level, then subrtract 300-500cals and that is how much you should be eating to lose weight. I've never dieted so I don't know for sure.

10. ### keelerNew Member

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11. ### keelerNew Member

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btw i'm 5'6 217lbs with roughly 150lbs lean body mass and i'm eating between 1500-2000 a day depending on how i'm feeling. with one cheat meal per week

12. ### 98dirtybirdOT Supporter

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looks like i need to be around 2200-2700 depends how much of me is lean.

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