where did you get that starting BMR calculation from?
read my thread about tuna, I think you'll find you are overestimating the protein and underestimating the fat.
Here mate:
T NATION | Carb Cycling Codex
Ok, will do. I'm pretty sure I just read it off the side of the tin, but I haven't got any with me here at work today so will have to recheck.
Cheers,
Mike
In regards to fish oil and fish consumption, you will get 11mg of EPA and 50mg of DHA from a piece of fish as compared to 120mg EPA in a 1000mg fish oil tablet. Optimum levels of EPA are around 1.8 GRAMS, so do the math on that and maybe increase your fish oil intake
I've also been reading LeanGains website and he proposes daily fasting pre-workout but I'm a 9-5 employee who does his workouts at 5:30pm in the evening so that doesn't work for me.
If you are draining it, it should be ok. It is just where you eat everything in the tin that it can be a bit misleading. That protein content still seems too high for a 185g tin tho.
Has this changed recently, because he didn't used to say to fast Pre-workout.
It was more common to get 1 meal in pre-workout, which would work well with your schedule.
You could have your first meal at lunch time, train, then have a post work meal or 2 within 8 hours of your first meal.
Ahh I should have guessed, expecting more spreadsheets this week
I have 10 x 1000mg fish oils per day.
There is no such thing as a fast or slow metabolism. Someones calorie requirements are dependent on a number of things - age, LBM, activity level & type, gender, NEAT, TEF, hormonal function etc etc etc
All BMR calcualtors will give different calorie intakes. They are ESTIMATE values and should not be taken as 100% nor gospel. Adjust as necessary depending on results.
Leangains has a number of different fasting protocols depending on when you train and you daily schedule. I training in the middle of my fast. The key point being the fasting period, not so much the rest which is a little micromanagement. Don't focus on the amino acid pre-workout thing unless you are training in the middle of the fasting period or at the end before feeding period starts. Just have some creatine and beta alanine (and caffeine if need be) pre-workout for the win
Also typically people who don't track or haven't calcualted their calorie intake before, their actual calorie intake is around 40-50% different to what is thoughOverweight people tend to under-estimate their calorie intake and over-estimate their activity level. The opposite applies for underweight people.
Since we're digressing a bit.
I just got asked where I get my protein powder from by a lady at work. I said "bulk nutrients". She says "Oh, so that will bulk you up then?"
sigh
I did explain it to her though.
2200 calories seems a bit little for a 70kg man?
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