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*Examples given use my own standard sustainable statistics of:
Age @ 39...which goes up by 1, every year...like clockwork!
Height @ 5'8.5" or 174cm
Weight @ 66kg or 145.5lb
Body Fat @ 6%
BODY COMPOSITION:
BMR (Basal Metabolic Rate):-
•Formula = Weight in LBs (convert from KG first) x 10 x Activity Level
•If using the above calculator, multiply your result by your Activity Level for greater accuracy...
-Sedentary x1.2
(Little or no exercise)
-Light activity x1.4
-Moderate activity x1.6
(3-5 days a week training)
-Heavy activity x1.7
-Extreme activity x1.9
(Professional level)
•Example...
Weight @ 66kg
Convert to LBs (66 x 2.2 = 145.2)
x 10 (145.5x10 = 1455)
x Activity Level (1455 x1.6 = 2328)
•Resultant BMR of 2328 Calories per day
BMI (Body Mass Index):-
•Formula = Weight in KG / Height in meters squared
•Example...
Weight @ 66kg
Divided by...
Height (m) @ 1.74 squared = 3.0276
•Resultant BMI of 21.8
•Normal Range = 18.5-24.9
BMI BODY FAT%:-
Male = (1.2xBMI)+(0.23xAge)-(10.8)-5.4
•Example...
(25.848)+(8.97)-(10.8)-5.4=18.618%!!!
Female = (1.2xBMI)+(0.23xAge)-5.4
BODY FAT % (ACE):-
•Essential Fat
-Male 2-5%
-Female 10-13%
•Athletic
-Male 6-13%
-Female 14-20%
•Fitness
-Male 14-17%
-Female 21-24%
•Average
-Male 18-24%
-Female 25-31%
•Obese
-Make 25%+
-Female 32%+
LEAN MUSCLE/BODY MASS:-
Weight in kg * (1.0 - (BodyFat / 100.0 ))
FAT FREE MASS INDEX:-
(Lean Muscle Mass / 2.2 ) / ((Height in feet * 12.0 + The Inches) * 0.0254)2
•Adjusted FFMI = FFMI + (6.0 * ( ((Height * 12.0 + Inches) * 0.0254) - 1.8))
Just use the calculator for this one - way too much maths!
GOLDEN RATIO:-
•1:1.618
•Calculation = Larger # x 0.618
•Waist 45% of height
•Shoulders 1.618 x waist
•When achieved, muscle mass maintenance and fat loss is easier
•Algebraically, if you have two numbers, A and B, it has to be such that (A + B) divided by A = A divided by B (1:1.618)
•For example, if the length of the hand has the value of 1, then the combined length of hand and forearm has the approximate value of 1.618. Similarly, the proportion of upper arm to hand + forearm is in the same ratio of 1:618
ADIPOSE TISSUE STORES:-
1lb or 0.45kg = 3500cals
0.5kg = 3888.88cals
(Estimate for weight loss only)
NUTRITION:
CALORIC BASELINE:-
•Ectomorph = weight (lb) x16.5
•Mesomorph = weight (lb) x15
(145 x 15 = 2200cals per day)
•Endomorph = weight (lb) x13.5
MEAL FREQUENCY:-
•Ectomorph = every 2-3hrs
•Mesomorph = every 2.5-3.5hrs
•Endomorph = every 3.5-5hrs
PROTEIN INTAKE:-
Average...
•0.8-1g/lb body weight
Bodybuilding...
•Ectomorph = 1.4g/lb body weight
•Mesomorph = 1.3g/lb body weight
•Endomorph = 1.5g/lb body weight
-Up to 2g/lb body weight
FAT INTAKE (Bodybuilding):-
•Ectomorph = 24-28% total calories
(Average = 25%)
•Mesomorph = 17-23% total calories
(Average = 30%)
•Endomorph = 23-28% total calories
(Average = 35%)
-Calculate calories by BMR x% e.g .3
CARB INTAKE (Bodybuilding):-
•Remaining allowed calories consist of Carbohydrates
CALORIES:-
•Fat = 9cals per gram
•Protein = 4cals per gram
•Carbs = 4cals per gram
-Convert in to grams using determined calories / cals per macro nutrient e.g 516cals of Fat /9 = 57g
GLYCEMIC LOAD:-
•GI x Carbs in g / 100
TRAINING:
MUSCLE GAIN:-
(Years of training)
1 = 2lbs/month
2 = 1lb/month
3 = 0.5lb/month
4+ = 0.25lb/month
•Women divide result by 2
(Training level...per total body weight)
Beginner = 1-1.5% / month
Intermediate = 0.5-1% / month
Advanced = 0.25-0.5% / month
OTHERS:
TEF (Thermic Effect of Food):-
•10% of calories consumed burned...quantify & frequency irrelevant
-Protein = 25-30%
-Carbohydrates = 6-8%
-Fats = 2-3%
BURNT CALORY CONVERSION:-
•3cals burnt is 1FatCal burnt
ANS FUNCTIONALITY:-
•SNS active on inhalation
•PSNS active on exhalation
-Heart Rate Variability (HRV) measurable by monitoring HR response to respiration
—Noticeable response indicates healthy fluctuations in SNS & PSNS dominance
CONVERSIONS:-
•1tbls = 3x tsp or 15ml
•1ds = 2x tsp or 10ml
•1tsp = 5ml
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