Your daily caloric weight to maintain is roughly 16 times your body weight. For example if an individual weighs 200 lbs then his daily maintaining caloric range would be 200 x 16 = 3200 calories. In order to burn fat you must be in a caloric deficit of 3,500 calories per 1 lb of pure body fat. So if an individual at this weight ate 2,700 calories a day for a week they would lose 1 lb of pure body fat. Individuals should also aim to eat 1.5 grams of protein per lb of body weight eat .5 grams of fats per 1 lb of body weight and eat 1 gram of carbohydrates per lb of bodyweight. 1 gram of protein = 4 calorie. 1 gram of carbohydrate = 4 calories. 1 gram of fat = 9 calories. In this example this individual would eat 300 grams of protein at 1,200 calories with 200 grams of carbohydrates at 800 calories and 100 grams of fats at 900 calories. If an individual is trying to gain weight they would simply add 500 calories extra to their daily caloric allowance. Individuals should also make sure to include at least 20 grams of fiber per 1,000 calories they consume to help with digestion. If an individual is trying to cut rate it is important for them to aim to consume their macronutrients (proteins, carbohydrates, and fats) at 50% protein, 30% carbohydrates, and 20% fats. Nutrition is one of the key components in individuals reaching their goal. Nutrition is roughly 85% of an individual reaching their goal when they first begin lifting. Once they become more advanced this number goes to about 70% nutrition, 25% weight lifting and 5% supplementation.
Posted on: Mon, 08 Jul 2013 21:13:47 +0000
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