im 16 years old and i don't have a clue about this nutrition stuff. Like have a portion of starchy carbs, lean protein and fibrous carbs for optimal result. I know the protein but that's it, could some one explain this to me please.
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Nutrition
- Thread starter masterdine
- Start date
The Basal Metabolic Rate (BMR) also referred to as Resting Metabolic Rate (RMR), represents the amount of caloric consumption of the body during periods of absolute inactivity while in a waking state. There is a method of exacting an individual's RMR by measuring oxygen and CO2 exchange in respiration. Unfortunately, this clinical equipment is not likely at your disposal. Therefore we will later discuss an alternative method of estimating BMRs using a simple formula and intuition concerning body-typing. The purpose of determining this BMR caloric expenditure level is imperative if one is to calculate basic caloric needs. Fat weight does not enter into the equation since the RMR only tests metabolically active lean tissue. This realization brings about a need to determine total lean weight before any BMR calculation can be applied. There are several ways to measure lean weight and fat weight. Skin-fold testing, bio-impedance, underwater weighing, etc. Use whichever one of these methods is at your disposal, or that you trust the most. Subtract the fat weight from the total weight to arrive at a lean weight (*in some cases you may be as well off to estimate lean weight). You now have a lean weight number to plug into your formula. No rocket science here, either! While there are different formulas in use they are at best just slightly more accurate than the one below.
LEAN WEIGHT x 11 = BMR
Daily Activity
Daily activity comes next. We all have differing daily caloric expenditure levels. A construction worker expending more calories than a corporate executive, for example. We need to take a close look at these activities and provide the body with enough food to fuel body tissue. The average person's daily expenditures can range between 250 calories (sedentary) upwards of 1,000 calories (very active) depending once again upon the amount of work performed. There is yet another variable that comes into play here, body-typing. Body-typing comes into play in this daily activity consideration. If you burn calories faster than most people (ectomorph), you may need even more calories than are sited above. On the other hand, if you tend to burn calories slower than most people (endomorph), you may take in even fewer calories than sited above. Below we will discuss body-typing in more detail.
Body-Typing
Here's where the intuition comes in. Now that you have estimated your BMR there is yet another consideration involving daily expenditures, just mentioned, that is equally important before going on to exercise expenditures. As discussed above, body-typing is required in estimating your daily caloric needs. There are 3 basic body-types. Ectomorph, Mesomorph, and Endomorph.
Ectomorph
The Ectomorph body-type has a small bone structure. They are frail and lean. The Ectomorph often complains about difficulty gaining weight regardless of high caloric intake. The RMR for the Ectomorph will be somewhat higher than the other two body-types of similar lean weight. This body-type burns significantly more calories throughout the day than the other two. If you consider yourself to be an Ectomorph, your caloric need for daily expenditures alone may end up being as much as 1,000 calories more than the Mesomorph and possibly as high as 2,000 calories over the Endomorph's intake (*given ALL individuals discussed are performing the same type of daily activity). As an Ectomorph, start by adding at least another 1,000 calories to your BMR for daily expenditures and 500 calories/hr for resistance training expenditures. Your calculations should appear as follows.
ECTOMORPHS
LEAN WEIGHT x 11 = BMR
+ 1,000-1,500 CAL (Daily Activity)
+ 500 CAL/HR (Weight Training)
WEIGHT MAINTENANCE INTAKE
Mesomorph
The Mesomorph body-type has a strong bone structure. They are muscular and aesthetic, with what would be considered an average metabolism. The RMR will be average; lower than the Ectomorph, and higher than the Endomorph (all of approximately the same lean weight). As a Mesomorph, start by adding at least another 500 calories (average person's typical daily activity need) to your BMR for daily expenditures, and 500 calories/hr for resistance training expenditures.
MESOMORPHS
LEAN WEIGHT x 11 = BMR
+ 500-1,000 CAL (Daily Activity)
+ 500 CAL/HR (Weight Training)
WEIGHT MAINTENANCE INTAKE
Endomorph
The Endomorph body-type has a somewhat heavier bone structure than both other types. They generally have a body weight that is on the heavy side with tendencies to gain weight easily. The RMR of the Endomorph will be lower than the other two (all of approximately the same lean weight). As an Endomorph, start by adding no more than 250 calories to your BMR for daily activity expenditures, and add 500 calories/hr for resistance training expenditures.
ENDOMORPHS
LEAN WEIGHT x 11 = BMR
+ 250-500 CAL (Daily Activity)
+ 500 CAL/HR (Weight Training)
WEIGHT MAINTENANCE INTAKE
*All individual suggestions are made with the intention of maintaining a current weight. All individuals are advised to monitor lean and fat weight, making additions and reductions from calories based on goal oriented re-evaluation results along the way.
LEAN WEIGHT x 11 = BMR
Daily Activity
Daily activity comes next. We all have differing daily caloric expenditure levels. A construction worker expending more calories than a corporate executive, for example. We need to take a close look at these activities and provide the body with enough food to fuel body tissue. The average person's daily expenditures can range between 250 calories (sedentary) upwards of 1,000 calories (very active) depending once again upon the amount of work performed. There is yet another variable that comes into play here, body-typing. Body-typing comes into play in this daily activity consideration. If you burn calories faster than most people (ectomorph), you may need even more calories than are sited above. On the other hand, if you tend to burn calories slower than most people (endomorph), you may take in even fewer calories than sited above. Below we will discuss body-typing in more detail.
Body-Typing
Here's where the intuition comes in. Now that you have estimated your BMR there is yet another consideration involving daily expenditures, just mentioned, that is equally important before going on to exercise expenditures. As discussed above, body-typing is required in estimating your daily caloric needs. There are 3 basic body-types. Ectomorph, Mesomorph, and Endomorph.
Ectomorph
The Ectomorph body-type has a small bone structure. They are frail and lean. The Ectomorph often complains about difficulty gaining weight regardless of high caloric intake. The RMR for the Ectomorph will be somewhat higher than the other two body-types of similar lean weight. This body-type burns significantly more calories throughout the day than the other two. If you consider yourself to be an Ectomorph, your caloric need for daily expenditures alone may end up being as much as 1,000 calories more than the Mesomorph and possibly as high as 2,000 calories over the Endomorph's intake (*given ALL individuals discussed are performing the same type of daily activity). As an Ectomorph, start by adding at least another 1,000 calories to your BMR for daily expenditures and 500 calories/hr for resistance training expenditures. Your calculations should appear as follows.
ECTOMORPHS
LEAN WEIGHT x 11 = BMR
+ 1,000-1,500 CAL (Daily Activity)
+ 500 CAL/HR (Weight Training)
WEIGHT MAINTENANCE INTAKE
Mesomorph
The Mesomorph body-type has a strong bone structure. They are muscular and aesthetic, with what would be considered an average metabolism. The RMR will be average; lower than the Ectomorph, and higher than the Endomorph (all of approximately the same lean weight). As a Mesomorph, start by adding at least another 500 calories (average person's typical daily activity need) to your BMR for daily expenditures, and 500 calories/hr for resistance training expenditures.
MESOMORPHS
LEAN WEIGHT x 11 = BMR
+ 500-1,000 CAL (Daily Activity)
+ 500 CAL/HR (Weight Training)
WEIGHT MAINTENANCE INTAKE
Endomorph
The Endomorph body-type has a somewhat heavier bone structure than both other types. They generally have a body weight that is on the heavy side with tendencies to gain weight easily. The RMR of the Endomorph will be lower than the other two (all of approximately the same lean weight). As an Endomorph, start by adding no more than 250 calories to your BMR for daily activity expenditures, and add 500 calories/hr for resistance training expenditures.
ENDOMORPHS
LEAN WEIGHT x 11 = BMR
+ 250-500 CAL (Daily Activity)
+ 500 CAL/HR (Weight Training)
WEIGHT MAINTENANCE INTAKE
*All individual suggestions are made with the intention of maintaining a current weight. All individuals are advised to monitor lean and fat weight, making additions and reductions from calories based on goal oriented re-evaluation results along the way.