1.Determine RMR (RMR = 500 _ (22 X Fat Free Mass)
2.Determine TEF (TEF = RMR X 0.1 to 0.15 [protein>carb>Fat])
3.Determine RMR + NEAT(Non-exercise activity themogenesis) (RMR + NEAT = RMR X NEAT Factor)
4.Determine RMR + NEAT + TEF (3) + (2)
5.Determine ERAT(Exercise related activity themogenesis) = Mass(kg) X Duration(hr) X MET
6.Determine total daily energy expenditure = (4) + (5)
NEAT FActor
1.2 to 1.3 for bed or chair ridden individuals
1.4 to 1.5 for sedentary occupation without daily movement
1.5 to 1.6 for sedentary occupation with daily movement
1.6 to 1.7 for occupation with prolonged standing
1.9 to 2.1 for strenuous work or high lesiure activity
MET values
High impact aerobics 7
Low impact aerobics 5
High intensity cycling 12
Low intensity cycling 3
High intensity walking 6.5
Low intensity walking 2.5
High intensity running 18
Low intensity running 7
circuit type training 8
intense free weight training 6
moderate machine training 3
Nutrient Timing by phase
Phase Timing Meal Type Ratio
Phase 1: The Energy Phase 10 minutes before training Liquid P + C 2:1 (carb to protein,
no fat)
Sip during training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 2: The Anabolic Phase Immediately after training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 3: The Growth Phase 1 hour after training P + C 1:1 (carb to protein,
little fat)
3 hour after training P + C 1:1 (carb to protein,
little fat)
Phase 4: The Recovery Phase 3 to 4 meals during the All P + F From 1.1 to 2.1
remainder of the day (protein to fat, little
carb)
Example
Evening Workout (6 to 7.30pm)
6-6.30AM P+C
9-9.30AM P+F
12-12.30PM P+F
3-3.30PM P+F
5.45PM Liquid P+C
6-7.30PM Liquid P+C
7.30PM Liquid P+C
9.30-10PM P+C
the meals have to be follow in order when training hour is shifted, meal patterns remain
Energy Phase - need energy to do work (important during pre, during and post) (more to liquid P+C)
Anabolic Phase - after training last about 1 to 2 hours (more to liquid P+C)
Growth Phase - After anabolic phase, about 3 to 4 hours (more to P+C)
Recovery phase - rest of the day (more to P+F)
4 comments:
erm raymond,
i'm really interested to know what u have posted out....but, i still dun understand or get it....
y no explaination de...or intro about that??
of course my dear friend,
this is more to for people who go to the gym workout, wanted to get bigger or slimmer. once u r involved in this kind of activities, mixed around with more ppl with these kind of hobbies, ur knowledge will expand and you will understand what i am writing in my blog.
basically, i get those info from a book. even i myself also don know that until i read it.
the first part, is about determine your own calories intake energy from food).
second part, is more to muscle building - the timing, the correct nutrient to put in for the 4 phases. ie. Energy phase, Anabolic phase, growth phase and recovery phase
It is better you provide me some questions related to it so that i could clarify it better.
PS: P+C (protein plus carbohydrate)
P+F (protein plus fat)
Liquid P+C (in liquid form)
Anyway, jus want to knw something from you, do u happen to know me? don have to tell me who u r, as long u know me means this will tell me that i know who u r, jus don know which.
ya...
i know u..
but i dun thinks we are close though
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