Stats and Diet
OK
I'm 6'0", 210.5 lbs with 12% bf using a 7 point site equation with a clapper.
Gained some good muscle despite my injuries and have maintained relatively low to average bf.
I based my diet on lean body mass and I round up to the nearest 5lbs, which puts me at about 185lbs of lean body weight.
For the diet I also will cycle carbs but I will not have a no carb day just because I will be doing more MMA on non-workout days which will require carbs and depending on how intense it is I might have to stay high carbs all week, but that is to be determined.
Now on with the diet.
Cals.
I base my caloric intake on a Basal Metabolism Rate equation which involves weight in kg, height in cm and age in years.
The equation is this:
BMR=66+(13.7*wt in kg)+(5*ht in cm)-(6.8* age)=1943 cals.
Now from here I use a multiplier for my activity level, which goes from 1, which is lazy bum, to 2.4, which is a professional athlete. I'm in the middle so I'll go with 1.5. This is your base amount to eat to maintain weight. I'm bulking so I'm going to increase 250 cals more. This will put me at 3165 cals.
You can find these equations on the web and if you guys want I'll post a link.
For Protein I use my lean body mass and multiply by 1.3 so that leaves me at 240 grams.
For Fat, I am carb sensitive so I want at least 30% fat from my calorie intake so that leaves me at 105 grams of fat.
The rest are Carbs, which leaves me with 313 grams.
Divided up carbs into about 4 meals.
morning 78 grams
pre workout 78 grams
post workout 94 grams
1 hr after pwo 47 grams
The fat in these meals is no higher than 5 grams.
In the other meals carbs are no higher than 10 grams and are only vegs. and the fat is high. mostly extra virgin olive oil, flax oil, fish oils, nuts and avocados.
Non-workout days I drop down carbs to my lean body weight in grams with will be 185 grams.
Protein will be upped so I don't loose muscle mass so it will be 315 grams.
Fat will be .4 of my lean body mass which is about 75 grams, eating the most carbs in the morning and tapering off till it's only Protein and Fat.
Fats are extra virgin olive oil, flax oil, fish oils, eggs, nuts and avocados.
Proteins are chicken, eggs, lean steak, beans, yogurt, cottage cheese, tuna (ever once in a while), salmon and protein shakes (which will be talked about in the supplement part of this post).
Carbs are brown rice, oatmeal, vegetables of all kinds, yogurt, beans, whole wheat cereal and whole wheat bread with the occasional sweet potato.
|