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  • 02-04-18, 9:48 pm (EST)

    BMR

    February 4, 2018, 9:48 pm

    Hi guys, just trying to work out mine and my partners BMRs in motion. Would we classify as hard daily exercise in the drop down list?  We both do 45 mins of Hiit training at least 5 days a week, she is a fitness instructor and has a much more active job where as mine involves a lot of driving and sitting down. I go to the gym 2-3 days a week on top of the hiit training and do weight training, where as she does atleast 2 boxing classes a week on top of her hiit training as well so some days we do 2 workouts a day. We generally only have one day off for rest. Thanks πŸ™‚

  • 02-05-18, 3:11 am (EST)

    BMR

    February 5, 2018, 3:11 am
    Posted by: EricFromAus

    Hi guys, just trying to work out mine and my partners BMRs in motion. Would we classify as hard daily exercise in the drop down list?  We both do 45 mins of Hiit training at least 5 days a week, she is a fitness instructor and has a much more active job where as mine involves a lot of driving and sitting down. I go to the gym 2-3 days a week on top of the hiit training and do weight training, where as she does atleast 2 boxing classes a week on top of her hiit training as well so some days we do 2 workouts a day. We generally only have one day off for rest. Thanks πŸ™‚

    Many BMR and TDEE (BMR + Motion) calculators have broad exercise buckets. I would use the one that best matches your intensity and days training. For instance, the one I use I use the 6-7 heavy exercise bucket even though I only train 4 days a week and do no cardio. This is because my workouts are Push/Pull full body and very intense and short (60 minutes) and my fitness tracker has me burning an average of 700 calories per workout.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 02-05-18, 4:23 am (EST)

    BMR

    February 5, 2018, 4:23 am

    Thanks mate,

     

    On average me and my partner both burn atleast 600 calories in one hiit session, I suppose that’s without our afternoon sessions as well, so I reckon we will probably err on the side of caution and go the hard daily session one I reckon. Thanks for your help πŸ™‚ πŸ‘πŸ»

  • 02-05-18, 11:53 pm (EST)

    BMR

    February 5, 2018, 11:53 pm
    Posted by: EricFromAus

    Hi guys, just trying to work out mine and my partners BMRs in motion. Would we classify as hard daily exercise in the drop down list?  We both do 45 mins of Hiit training at least 5 days a week, she is a fitness instructor and has a much more active job where as mine involves a lot of driving and sitting down. I go to the gym 2-3 days a week on top of the hiit training and do weight training, where as she does atleast 2 boxing classes a week on top of her hiit training as well so some days we do 2 workouts a day. We generally only have one day off for rest. Thanks πŸ™‚

    I would suggest the moderate activity level for sure if you're both doing HIIT 5 days a week. That would be more like a safer starting point, but you can go for the hard daily exercise 6-7 days a week if you're confident your sessions get you into that category.

     

    At the end of the day they're both starting points - if you go with moderate exercise, the numbers you get might not be enough, and if you go with hard daily exercise, the numbers you get might be too much. Think about your own intensity more than anything and match that to the categories.

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  • 02-06-18, 4:17 am (EST)

    BMR

    February 6, 2018, 4:17 am

    So if i go by the moderate activity level it says I’ll require around 3000 calories, 214 in protein 78 in fat and 347 in carbs. Would this sound about right for 24 year old at 159 pounds, 182cm tall and a body fat percentage of 10.4%?

  • 02-06-18, 5:02 pm (EST)

    BMR

    February 6, 2018, 5:02 pm
    Posted by: EricFromAus

    So if i go by the moderate activity level it says I’ll require around 3000 calories, 214 in protein 78 in fat and 347 in carbs. Would this sound about right for 24 year old at 159 pounds, 182cm tall and a body fat percentage of 10.4%?

    Hmm possibly. Depends more on your metabolism more than anything else. Diet is all very individual - what works for one person won't necessarily work for another.

     

    I mean, a 160lb guy like yourself generally doesn't need as much as someone who is, say, 200lbs.. BUT if you still have a decent metabolism then maybe you do need more. You'll also want to look at how your respond to carbs.. 350g daily might be a bit much for some, but you have to decide if it's something you can get away with while staying relatively lean.

     

    Do you have any idea of what you've been getting calorie wise until now, and were you gaining weight with it? Just checking that your goal is muscle gain.. because that's what it says on your profile? 😁 

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  • 02-06-18, 5:14 pm (EST)

    BMR

    February 6, 2018, 5:14 pm

    I never really understood the importance of macros till I starting following you to be honest. The last 3-4 days I’ve been trying to stick around the 3000 calorie mark and trying to follow my macros as calculated as much as possible. I feel like the last few days that I’ve been eating more than I’m used to, that’s from how my body has been feeling anyways so I’ve tried to graze a bit rather than huge meals. Since I’ve quit boxing I’ve probably put on 4kgs in a year so I don’t think I was eating as much but when I did try to jump on the clean gainer protein shakes I found I’d gained a bit of extra fat around my mid section (also thinking calories are just calories as long as a get heaps I’ll bulk up) hence why I’ve started doing F45 (hiit) training. Suppose that’s makes it a bit harder considering there’s so much variables to take in.

  • 02-06-18, 5:34 pm (EST)

    BMR

    February 6, 2018, 5:34 pm
    Posted by: EricFromAus

    I never really understood the importance of macros till I starting following you to be honest. The last 3-4 days I’ve been trying to stick around the 3000 calorie mark and trying to follow my macros as calculated as much as possible. I feel like the last few days that I’ve been eating more than I’m used to, that’s from how my body has been feeling anyways so I’ve tried to graze a bit rather than huge meals. Since I’ve quit boxing I’ve probably put on 4kgs in a year so I don’t think I was eating as much but when I did try to jump on the clean gainer protein shakes I found I’d gained a bit of extra fat around my mid section (also thinking calories are just calories as long as a get heaps I’ll bulk up) hence why I’ve started doing F45 (hiit) training. Suppose that’s makes it a bit harder considering there’s so much variables to take in.

    Gaining 4kgs (around 8-9lbs) in a year is great! So that shows that around 3000 calories is probably a good starting point for now at least and then you can increase it if you need to as your progress.

     

    Macros are important for sure, and it could be the higher carb intake that's causing you to hold a bit more fat around your mid-section. Quality is just as important as quantity. You could cut the carbs back a bit and increase the fats to around 90g-100g if you like and see how that goes?

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  • 02-06-18, 5:40 pm (EST)

    BMR

    February 6, 2018, 5:40 pm

    Thanks for the help Scott, means a lot mate. Looking at my diet diary since I’ve been tracking my macros my fats have been sitting around the 90-100 and my carbs have always been below 250 so I’ve kinda unknowingly already made that adjustment. I’ll see how I go with that for now and see what happens in the proceeding weeks πŸ‘πŸ» Thanks

  • 02-06-18, 9:41 pm (EST)

    BMR

    February 6, 2018, 9:41 pm
    Posted by: EricFromAus

    So if i go by the moderate activity level it says I’ll require around 3000 calories, 214 in protein 78 in fat and 347 in carbs. Would this sound about right for 24 year old at 159 pounds, 182cm tall and a body fat percentage of 10.4%?

    You will know based on the amount of muscle and body fat you gain. If you are gaining muscle with little body fat gain, then the calories and macro counts are spot on. If you are gaining muscle but also more body fat, then the calories and macros are off - especially the carbs.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 02-06-18, 10:12 pm (EST)

    BMR

    February 6, 2018, 10:12 pm

    Thanks for the help guys πŸ‘πŸ» See how I go πŸ€™πŸΌ

  • 02-07-18, 10:34 pm (EST)

    BMR

    February 7, 2018, 10:34 pm
    Posted by: EricFromAus

    Thanks for the help Scott, means a lot mate. Looking at my diet diary since I’ve been tracking my macros my fats have been sitting around the 90-100 and my carbs have always been below 250 so I’ve kinda unknowingly already made that adjustment. I’ll see how I go with that for now and see what happens in the proceeding weeks πŸ‘πŸ» Thanks

    Happy to help my bro! Guess you were already subconsciously aware that you see better results off lower carbs πŸ’ͺ πŸ˜Š 

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