Help

[itlnstln]

I need help setting up a GOOD maintenance diet - one that is not bulking, but not strictly cutting either. When I search around - I always seem to find one or the other.

I am 6'6" and 320lbs.

I am on
500mg/sus
600mg/eq
2iu/ed HGH
100mg/winny
switching to 30mg/DBol next week.

My bodyfat is STUCK at 17%, so I need to change my diet up , to drop about 30 more lbs of fat.

My goal is to be 290 - 10%bf

ANY help would be much appreciated

[Yung Wun]

so your looking for a maintenance diet but you wanna lose bodyfat? then your after a cutter? if your after a diet you gotta design one yourself, a customized program with your stats and activity level in mind.

you can start by calculating your Total Daily Energy Expenditure (TDEE) to see where you stand, TDEE is composed of Resting Metabolic Rate (RMR),Diet Induced Thermogenesis (DIT), cost of voluntary activity, and adaptive thermogenesis.


RMR can account for 60-70%, DIT can account for 10%-20%, and cost of activity can range from 20-40% of energy expenditure. Resting metabolic rate is the energy expended for basic life functions, the calories burnt while the body is at rest.Diet Induced thermogenesis is the energy expended in the digestion process. Cost of activity is energy expended through movements we perform daily, such as the simple task of getting up from the bed to pounding out reps at the gym. Adaptive thermogenesis is energy expended through environmental change such as cold or to physiological events such as trauma, or horomone changes. Adaptive thermogenesis contribution to TDEE, is still debatable.


There are various formulas for calculating RMR, heres two of them.

i) Harris-Benedict Equation

BW=body weight in kilograms HT=height in cm

Men: 66.473 + 13.751 x BW + 5.0033 x HT - 6.755 x Age=RMR

Women: 655.0955 + 9.463 x BW + 1.8496 x HT - 4.6756 x Age=RMR



ii) Fat free mass Formula
Same formula for both male and female

FFM=Fat Free Mass in Kg To determine your fat free mass it’s the simple equation of bodyweight in Kg-body fat Kg

Lets use an individual who weighs 200lbs with 12%BF

Step 1 Pounds are converted to Kg with the following equation

X lbs in body weight divided by 2.2=X Kg in body weight

So in this instance a 200lb individual is converted to a 91kg individual

Step 2 Determining Body fat in Kg with the following equation

X Kg in body weight x BF% (keep in mind that bf% will be a decimal, I.E 12%BF will be 0.12) = Fat Mass

91 x 0.12=11 kg in Fat Mass

Therefore with the information above, this individual’s fat free mass (FFM) is 80kg

1.3 x FFM x 24=RMR


Determining Cost of Daily Activities
Daily activities will be sub categorized into daily living activity cost and exercise activity cost.The formula for determining the cost of daily living activities is as follows. (this was based on RDA, 10th edition)

RMR x Activity Factor = Cost of daily living activities

Very light---office type work X 1.3
Light-------garage work, electrician X 1.6
Moderate---general labour X 1.7
Heavy------heavy general labour 2.1

Calculating the Cost of Exercise Activity
The formula for calculating the cost of exercise is as follows.

Fat Free Mass (FFM) Kg x duration of activity by hour x MET value (metabolic equivalent) = Cost of Exercise Activity

Light activity---(LI cardio) 4
Moderate activity-8
HIT type---------12

Calculating Diet Induced Thermogenesis (DIT)
Protein is the most thermogenic macronutrient in comparison to carbs or fats. Reported DIT values for separate nutrients are 0 to 3% for fat, 5 to 10% for carbohydrate, 20 to 30% for protein. From the guidelines mentioned, the consumption of a protein rich diet can make a worthy contribution in TDEE.

Diet induced thermogenesis can be determined with the following equation.

i) RMR x 0.20=DIT of moderate protein diet (1g per pound of bodyweight) or
ii) RMR x 0.30=DIT of protein rich diet (1g+ per pound of bodyweight)

[Mr.X]

YW pretty much said it all.

I suggest weight x 12 + 5% for maintenance.

use an isocaloric diet: 40%p/30%c/30% fat