What and when to eat the appropriate meal to become Brawny

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)

Food. What is it?

Ok , just being back for a while, probably... maybe... who knows... whatever... don't bother.

I also can't remember when was the exact date i last blogged at here. Well, atleast i did come back for the year 2009 to update my this old bloggies.

Just realized that this little thingy bugged me all the time, guess what it is?.... FOOD!!! The glorious FOOD. To me, food is just food, wtf does it can be classified as a nice, tasty, wholesome food. what crap is that. Yeah, borned into this family of mine, whom my grandmother and aunts are genetically able to taste the difference as well as my friends. Shit!! does this pass from one bloodline to another that you possessed with a good sensory machine in your brain. Why not in me. How sad can this be... this does bug me when ppl asking about where and what sort of food is the best in your place... and usually, what i do is that by keep quiet or just utter er...er....er... in the end, two words for it - DON'T KNOW

Food is just merely food. As long you dont waste or abuse it, it will jus be fine for anyone. In my case, since involving depth into discovering what our hunan body needs to survive, what is the essential for it to thrive and growth optimumly and letting your brain telling you what your body's need, so i guess i finally loss my finest sensory evaluation skills given by the creator of human being. But this do changed my life, into a freak when coming to food. Furthermore, involving into bodybuilding exercises is part of the enhancer that evolved me into losing my taste bud's sensors. Woah, is this EVOLUTION as being claim... just crap.

Just to be honest, i hate carbs a lot, it makes me feel fat. even though fat by itself is not a good word, but it doesn't make u fat just by eating it compared to carbs. Long Long stories about health and nutrition, secrets are needed to find out which makes life intriguing.

Food is food, nth else. i consume it because my body needed it. What the food can provide my body is the food i will consume. what my body needs will be the food i am searching for. Just plain simple.

A york, wont raise your cholesterol, eat it for your health's sake.