07-04-2011, 06:03 PM
Fuck you HITSHADE,
BMR: Basal Metabolic Rate is the energy spent to keep you alive(all of your basic functions). The equation included in my diet post is the Harris Benedict Equation which roughly estimates your daily caloric needs by using your BMR and activity levels. Approximately 1lb of body fat accounts for 3500 calories
1gram of protein is 4 calories
1gram of carbohydrate is 4 calories
1 gram of fat is 9 calories.
Once you have this information a diet plan is fairly simple afterwards. You now find a macro nutrient ratio you wish to follow and subtract 500 from your daily caloric allowance. This ends in a -3500 calories for the week resulting in approx 1lb bf lost per week. The logic would follow that by the end of 3 years you would have lost 156lbs but please remember that the bmr and daily caloric needs rise and fall with varying body composition, body weight, and activity level.
All sharf is doing is the "zone diet" which is 40/30/30 c/p/f macro nutrient ratio while maintaining a moderate deficit. My diet consists of a 25/40/35 c/p/f ratio which partially accounts for possible lean body mass loss associated with weight loss. By over compensating on protein, which reduces lean body mass lost during caloric deficit, I am hoping to end this 8 week routine with maximal body fat lost and minimal lean body mass reduction.
BMR: Basal Metabolic Rate is the energy spent to keep you alive(all of your basic functions). The equation included in my diet post is the Harris Benedict Equation which roughly estimates your daily caloric needs by using your BMR and activity levels. Approximately 1lb of body fat accounts for 3500 calories
1gram of protein is 4 calories
1gram of carbohydrate is 4 calories
1 gram of fat is 9 calories.
Once you have this information a diet plan is fairly simple afterwards. You now find a macro nutrient ratio you wish to follow and subtract 500 from your daily caloric allowance. This ends in a -3500 calories for the week resulting in approx 1lb bf lost per week. The logic would follow that by the end of 3 years you would have lost 156lbs but please remember that the bmr and daily caloric needs rise and fall with varying body composition, body weight, and activity level.
All sharf is doing is the "zone diet" which is 40/30/30 c/p/f macro nutrient ratio while maintaining a moderate deficit. My diet consists of a 25/40/35 c/p/f ratio which partially accounts for possible lean body mass loss associated with weight loss. By over compensating on protein, which reduces lean body mass lost during caloric deficit, I am hoping to end this 8 week routine with maximal body fat lost and minimal lean body mass reduction.