Quote:
Originally Posted by UmmmPain
So I am trying to figure how much much she should be eating (calories, carbs, fats, and protein) on her on days and then rest days. While exercising regularly. I did the 14xbw because she consider herself as a "endomorphs" and she'll be eating less then 1900 calories per day. Lets say she's on her on days and she lifts a bit and jogs for 20 minutes won't she be sweating it away?
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Those 'starting point' equations I talked about take into account someone that's active. If she weren't active, then her calorie levels would have to be lower.
So she doesn't have to worry about burning off too many calories with those base numbers.
As far as her breakdowns:
1-1.5 grams protein per pound bodyweight. That's 125-187 grams protein (500-748 calories).
Protein should be eaten with every meal.
The remaining calories get divvied up between fats and carbs. I can't say what exactly she should be eating for those, since I don't know how she deals with carbs.
You can split it down the middle and see how things go, then adjust from there.
At 14xBW, she'd be getting 1750 cals a day.
Say she's doing the 1g/pound for protein (125g a day, 500 calories in protein), that leaves her with 1250 calories for carbs and fats. Split that in half, you have 625 calories each for carbs and fats.
625 calories in carbs is 156g (625/4), eaten primarily in the morning and around workouts.
625 calories in fats is 69g (625/9).
If she's not doing well with that carb level (tiredness, bloating, etc), drop the carb cals down, and add in fat cals to even things out.