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| Harris Benedict Formula |
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The first step in losing fat or gaining muscle is to determine your individual daily caloric requirements by using the Harris Benedict Formula, to do this multiply your BMR by the appropriate activity factor, as follows:
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To lose 1 pound of body fat, you must create a 3,500 Calorie deficit. To lose 1 pound per week your daily caloric deficit should be 500 (3,500 calories a week). To lose 2 pounds per week, the recommended maximum unless under medical supervision, the daily caloric deficit should be 1,000 (7,000 calories a week). Another thing to remember, whether you're trying to lose fat or add lean muscle, is to fluctuate your caloric intake. For example, if you want to lose fat, reduce your calories for two days, but then eat plenty on the third day. Follow this two days low with one day high calorie fluctuation scheme throughout the week. This will 1) readjust your basal metabolic rate upwards (This tricks your body into thinking it has to burn more calories all the time rather than just the ONE day) 2) support lean tissue building and 3) give you a psychological "lift." |
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Athletes need adequate amounts of protein to support increases in lean body mass. One pound of muscle is equal to 454 grams, but only about 22% of this tissue, or about 100 grams, is protein. If you divide 100 grams by 7 days, you would need approximately 14 grams of protein per day above your normal protein requirements to gain one pound of muscle tissue. You should also estimate an additional 22 grams of protein per day to cover losses due to exercise. You can consume 14 extra grams of protein by drinking two glasses of milk, eating 2 ounces of cheese, 2 scrambled eggs, or 2 ounces of meat, fish, or poultry. A gain of 2 pounds per week, although probably more difficult to accomplish, would require 28 additional grams of protein per day. To calculate your daily protein requirement,determine your body weight in kilograms or pounds and multiply by the appropriate figure for your age group. For college age Military athletes, the protein requirement is 0.8 grams/kg body weight or 0.36 grams/pound body weight. All athletes should obtain at least the protein RDA of approximately 0.8-1.0 grams per kilogram body weight daily. Example: 200 lb. athlete looking to gain one pound of muscle tissue per week Body weight in kilograms: 200 x 0.454 = 91 kg Protein RDA: 0.85 grams/kg body weight 91 kg x 0.85g of protein = 77 grams of protein daily 77 + 14 + 22 = 113 grams of protein daily, or 1.24 grams of protein/kg body weight Example: 200 lb. athlete looking to gain two pounds of muscle tissue per week: 77 + 28 + 22 = 127 grams of protein daily, or 1.4 g of protein/kg body weight By implementing this protein scheme as well as increasing your daily caloric intake by 350 calories increased muscle Mass is guaranteed!!!!!! |
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