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Determining My Activity Level

  • 22-12-2012 6:47pm
    #1
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭


    Hey all,

    I'm just in the middle of putting my new year program together I'm generally happy with my weight but my body fat a bit too high for my liking. Si I'm hoping to cut my body fat in the new year.

    So my plan of action is to go to the gym 5-6 times a week...Lifting weight 3 times a week, lots of core work and 2-3 days of light core work, I've have a flare up of an old injury so will be working off a program to help build up certain muscles and general core strength...

    My diet is were I tend to fall down, I've lost 3 stone over 12 months, currently standing at 12 st...Hoping to be down to 11st by March so my diet will need major work...The first thing I need to determine is my calorie needs(I''ve read this thread already).

    My question is what is my activity level...
    mostly seated or standing RMR * 1.4
    regular walking or equivalent RMR * 1.7
    generally physically active RMR * 2.0

    My question is, where do i fall into.

    At the moment this is a weekly average
    Walk 15kms (to and from work)
    Work on my feet for 12.5hrs
    Walk to Cinema and or Hanging out with mates would be about 15kms

    So just walking to and from work, cinema and friends house would be 30kms a week. Also walk my dog 5 days a week probably another 25kms...

    Also in the new year will be walking to the gym so that could ad at least another 15kms of walking a week...

    Hope that's clear and easy to follow, I just included the detail as I feel the 1.7 seems high?

    Also in the thread it mentions how to calculate calories from lifting weights, If I lift 3 times a week? Mainly compound exercise, normally for 45-60 minutes followed by 10-15 minutes of core work(crunches, superman's, plank etc)

    Cheers in advance


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Just take bodyweight in lb and multiply it by 12 to get kcals and you've a good approximation.


  • #3
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Hanley wrote: »
    Just take bodyweight in lb and multiply it by 12 to get kcals and you've a good approximation.

    Will that give me a figure for maintenance? Or loss?

    Just worked it out has my calorie intake at 2016


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    A_Sober_Paddy wrote: »
    Will that give me a figure for maintenance? Or loss?

    Just worked it out has my calorie intake at 2016

    12 for loss, 14 to maintain, 16 to gain.

    For the average person. May be a bit low given your activity level. But most underestimate kcals anyway.

    And keep protein at 1g/lb bodyweight minimum.


  • #5
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Hanley wrote: »
    12 for loss, 14 to maintain, 16 to gain.

    For the average person. May be a bit low given your activity level. But most underestimate kcals anyway.

    And keep protein at 1g/lb bodyweight minimum.

    Thats ok, if it was for maintenance I'd have been worried...

    Think I'll add a few more calories to it for the first few weeks, and keep a close eye on it.

    Also was thinking of around 1.3-1.5 g/lbs of protein...

    Was thinking of
    35:40:25 (Carbs: Protein: Fats) would that be a sensible macro split?


  • #6
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    A_Sober_Paddy wrote: »
    Thats ok, if it was for maintenance I'd have been worried...

    Think I'll add a few more calories to it for the first few weeks, and keep a close eye on it.

    Also was thinking of around 1.3-1.5 g/lbs of protein...

    Was thinking of
    35:40:25 (Carbs: Protein: Fats) would that be a sensible macro split?

    Depends on satiety during the cut. If you're hungry all the time, come up to 40:20:40 p:c:f. Even now trying to gain, I'm aiming for 25% of total kcal from carbs. BUT I know they don't agree with me the best.


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  • #7
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Hanley wrote: »
    Depends on satiety during the cut. If you're hungry all the time, come up to 40:20:40 p:c:f. Even now trying to gain, I'm aiming for 25% of total kcal from carbs. BUT I know they don't agree with me the best.

    That's very low on carbs isn't it? I know your body can use fats and protein for energy too, but doesn't it take longer for the body to utilize the energy from fats?

    *Disclaimer* Potentially idiotic question *Disclaimer*

    I've read a lot of very conflicting articles and chapters in different books about my following question...

    While I'm cutting, trying to loss body fat, while operating a diet with a calorie deficit, will I still be building lean muscle and getting stronger with the exercises I'll be doing.

    As a lot of what I've read seems to say to get bigger you need to eat more...And it seems that bigger = stronger is most of those scenarios.

    Basically my goal is, to reach 11 st by march with a bf% of 9%...At the moment my bf% is circa 17% and 12 stone.

    The reason I want to hit the bf% is because I'd love to get a visable six pack(yes I know I'm vein, but since I've been 12 I've been fat, well now I'm not fat)...And yes I do understand it takes a lot of work but to be honest I'm willing to work and march isn't a finite deadline either, I'm not going to risk my health for the goal either...Also I've to still consult with my doctor about the 11 stone goal, told me when I get to 11.5 stone to visit her and she'll give me a look over and another check up, as 11.5 stone will have been the lightest I'll have been since I was young...

    Cheers again for the advice


  • #8
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Hanley wrote: »
    12 for loss, 14 to maintain, 16 to gain.

    For the average person. May be a bit low given your activity level. But most underestimate kcals anyway.

    And keep protein at 1g/lb bodyweight minimum.

    Is that supposed to read 1g/kg???


  • #9
    ConorCBS
    Registered Users, Registered Users 2 Posts: 1,410 ✭✭✭ConorCBS


    A_Sober_Paddy wrote: »
    Is that supposed to read 1g/kg???

    No.


  • #10
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    ConorCBS wrote: »

    No.

    So for me to hit 1.3/lbs, I'd need to hit 220 grams of protein, which I'd normally hit but may need to up my protein shakes to 3 some days :-(


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