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  1. #1
    Junior Bodybuilder rpny's Avatar
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    Maintenance, diet, bulk
    So I was reading on line regarding BMR and TDEE and all that good stuff. It seems like, for me to maintain what I have now, I need to approximately 3000 calories( they have a formula:

    Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

    )

    i got this information from here:
    http://www.fitren.com/res3art.cfm?compid=18&artid=46

    Now by plugging in numbers into this formula.. I'm 5'10 188lbs 27 yrs old.. and multiplying that by my activity multiplier:

    Activity Multiplier


    Sedentary = BMR X 1.2 (little or no exercise, desk job)
    Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)


    I chose 1.6 .. and I got the 3100 calorie diet, for maintenance. Anyways, here's my questions.

    I have calipers at home, and I measured myself at 25% body fat. If I am 188lbs .. and 25% is bodyfat ..does that mean. . my muscle mass is (188 - (188 * .25)) = 141lbs? I have 47lbs of fat on me??

    So in that case.. shouldn't i use 141 as my BMR and multiplying that by my activity multiplier.. should equal my maintenance calorie, strictly for LBM only?


    I'm trying to lean up.. while maintaining and actually gaining some lean muscle mass. I underestimated how important eating was.. and now, I'm trying to correct my diet. Any input would be appreciated.
    Thanks.

  2. #2
    Junior Bodybuilder nabiller's Avatar
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    3000 cals for you seems to be a big much if your trying to lean up, especially with 25%bf. i would suggest you drop all those formulas and nonsence, come up with a good solid diet (by diet i mean eating habit, not 'diet' like starving yourself) start lifting/cardio if you already havent. keep your 6-7 meals a day small in portion- about 400cals per meal.

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