Getting fed up of approximating my diet so have purchased some scales and will weigh food to exact amounts, and brush up the diet. Generally not eating enough can not seem to get enough down these days.

There are many ways and formulas available to calculate how many calories you require to maintain muscle mass. Then we add to that amount by 300-500 calories (depends on many factors and the person) to gain.

However I find many formulas calculate the calories required is an average based on how many times a week you workout, So I get a figure of say 3,200 calories a day required to maintain, however my calorie expenditure is not a constant, it varies greatly on training days and days off.

So following the calculations I may well be getting to little calories on training days inhibiting muscle gain and may well be consuming too much on non training days, adding to fat reserves ( a big no no). My workout calorie expenditure also varies but I can calculate the variation it generally centers on if can be assed to do 40 or 20 mins cardio. I know the general calorie expenditure of 20 mins and 40 mins cardio so can adjust the calories taken later in the day to get that right.

What daily specific formulas are out there or how does one adjust the calculation to get a more daily specific calorie requirement. ??????

I will also be interested in seeing any responses as I've just been going on guesswork of late and to no avail.

i have posted the same thing on three websites and no solid reply as of yet, maybe the question is too difficult or i am being a total a** and asking a Fcukwhit question ?????

Well as you know i dont go down to the last % my self but maybe PJ can help you on this..

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i dont go down to the last % my self

Personally i would say forget all the calculations.

Here is what I would personally do:

providing your are relatively lean - take your bodyweight in pounds then multiply by 1.5 - this will tell you how much protein to consume each day.

Divide this by six to get the amount each meal.

Then eat around 50 grams of complex carbs per meal

Include veg where possible with each meal.

Take in around 10-15 grams of essential fats per meal - except PWO.

Stick to that for 4 weeks to build a baseline to work from.

Then you can see exactly what to change - did you gain too much weight - did you lsoe weight etc etc, then you can start manipulating you diet and cals accordingly - to YOUR body.

Its all trail and error and learning what in particular works for you.

its not rocket science!

PJ

Thnaks PJ, I understand that now.

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or i am being a total a** and asking a Fcukwhit question

Now come come,Romper, you don't really want an answer to that do you?

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Now come come,Romper, you don't really want an answer to that do you?  

I have asked them before and probrably will do again in future

No man is wise enough by himself.
Titus Maccius Plautus

A man who has all the answers surely knows nothing, a man who asks questions to find answers, is a Man worth Knowing

My final prayer: make me always a man who asks questions”.
Inscription, Frantz Fanon Memorial at Fort-de-France.

A man who asks questions does not lose his way.
Chinua Achebe

You only learn by making mistakes  

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You only learn by making mistakes  

Quoting your parents  Tank ????

Quoted from romper stomper

Quoting your parents  Tank ????

yes  

Dont you just hate it when there right