Daily Calorie Intake with Anacat

Leon11

I'm going by the sticky above in trying to work out my calorie intake again. I'm at 105kgs now but the bodyfat is in high 20's:eek: so I reckon anacat is worth a proper long stint of 12 weeks.

Anyway do I work out my calorie needs based on my current weight of 105kg or my new goal weight of 98kg.

One more question, is Anacat more suited to high volume training ala split training or would anyone here know of people that manage to comnbine it with 5x5 TBT.

justsomebloke

once you have a decent feed before lifting you will be fine on the 5x5 days.

other then that work of your current weight

Leon11

nice one mate, another quick thing, when I eat say 2hrs before lifting is it ok to take no-explode 45mins before I lift also, from reading most lifters here it seems to give you an extra kick during the w/o.

t-ha

Leon11 wrote:

I'm going by the sticky above in trying to work out my calorie intake again. I'm at 105kgs now but the bodyfat is in high 20's:eek: so I reckon anacat is worth a proper long stint of 12 weeks.

Anyway do I work out my calorie needs based on my current weight of 105kg or my new goal weight of 98kg.

One more question, is Anacat more suited to high volume training ala split training or would anyone here know of people that manage to comnbine it with 5x5 TBT.

Hey Leon, if you're going to do all the calculations (i.e. the Harris-Benedict formula) then use your current lean mass. So if you are 105kg, and your bodyfat is say 28%(?), then your lean mass is 75.6kg.

If you just want to work it out quickly, using 15kcals/lb or whatever, then the fact that your bodyfat is high will cause you to over-estimate the calories somewhat. I'd go with the longer calculations - just do it once to get some calorie recommendations & from then on adjust as you need to.
The other thing you could do is use your current weight & BF% to work out what weight you would be if you were 15%BF and use those calories. I.e. If you are 28% BF right now (I don't know the exact figure so work it out yourself if it's different), then your lean mass is 75.6kg, and your weight if you were 15%BF would be 89kg, which is 196lb. Then your maintenance kcals would be 15kcal/lb = 2,940kcals/day and you could use the following for Anacat;
12kcal/lb CAT day = 2,352kcal/day
18kcal/lb ANA day = 3,528kcal/day

As for the 5 x 5 thing, try the calories I've written above. If you find that you're not losing any bodyfat then you need to drop them down a little. On the other hand, if you find you are getting leaner but are still hungry after lifting weights, or don't feel that 3,528kcals is enough food to compensate for your gym sessions, then start increasing it.

The real essence of Anacat is to be at full strength for your gym sessions & to recover from them as fast as you would on a bulk, so in general, even if you get all your calcuations wrong, just try to eat something before hitting the gym & eat enough afterwards to recover from the session. A good session = more food.

Leon11

I've just ordered a body fat calipers so I'll know my exact bf% pretty soon. cheers for that advice mate another thing I picked up on to do is a simple excel spreadsheet and just change the input variables every 2 weeks or so depending on progress.

Leon11

For anyone looking to use the harris benedict formula I've done a spreadsheet to calculate, feel free to use it as you please.

Hanley

Wow, that's a class little sheet! Thanks.

Leon11

no worries, we're all here to help each other in one way or another

t-ha

Leon11 wrote:

For anyone looking to use the harris benedict formula I've done a spreadsheet to calculate, feel free to use it as you please.

That's friggin' cool!

p.s. the equation for getting the woman's lean mass is wrong - think it should be BF%/100?

Leon11

Cheers just noticed that myself, used weight instead of lean weight. Think it's fixed for females.

The formula I used is Lean Weight*(1-BodyFat%) ie 60*(1-0.2)

Roddy23

Cheers for that calculator -thats gonna come in handy.