I'm eating pretty clean now, maybe 1-2 cheat meals each week, but I will start to cut that out very soon. I've noticed some minor gains after just 2 days of gym and a good diet and I know for a fact that I can improve that. So I'm going to start counting before I eat. I'm going to get a read on my physical stats and requirements first so I can start scheduling my daily intake levels and I will definitely try to sleep regularly, soon....as I'm still up since 6:00pm last night. Not healthy at all! FML!
DETERMINE BMR
BMR = Basal Metabolic rate (the minimum amount of calories your body needs to survive)
BMR (Basal Metabolic Rate)= 6 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Weight=162lbs or 73.5kg
Height= 5'10 or 177.8cm
My BMR= 1731.95
DETERMINE MAINTENANCE LEVEL
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
Current Maintenance Level (Mod. active)= 2684.52
CALORIC INTAKE
(20% cut from Maintenance Level)= 2147.62
PROTEIN INTAKE
(1-1.5 g of protein per pound of lean body mass daily)
BODY FAT %
Weight= 73kg
Height= 178cm
Waist= 83cm
Hip= 87cm
Neck= 36cm
BF%= 22%
Fat Mass= 16kg
Lean Mass= 57kg
