The Basal Metabolic Rate

This is part two of this week’s series on diet.  To read part 1, click here.

Yesterday, I talked a little bit about how finding a diet that works for you can be both objective and subjective.  Finding a diet is objective because we all have to eat the same types of macro nutrients to survive, but it’s subjective because we don’t require the same amounts and some of us have to avoid specific foods.  For the purpose of this week’s series, I focused on finding the Best Subjective Diet (BSD) for myself and left you with some ideas for finding your own BSD.

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If you read the post, then you know that I factored in several factors to find my Basal Metabolic Rate (BMR).  Basically, by factoring in details like your height, weight, and body fat % you will find a rough estimate of your BMR.

So what is a Basal Metabolic Rate?

The Basal Metabolic Rate is how many calories your body can typically burn in a day while at rest.  While your BMR may be somewhat low, with moderate activity you can expect to have more room for calories in your diet; but keep in mind that going too far over your Basal Metabolic Rate each day will lead to fat gain.

It’s probably best to eat within 500 calories of your Basal Metabolic Rate for any situation.  If you are trying to gain weight, stick to eating about 500 calories over your BMR.  If you are trying to lose weight, stick to eating about 500 calories under your BMR.

Here is a calculator you can use to calculate your own Basal Metabolic Rate (BMR):

Basal Metabolic Rate Calculator

View Source…

Displays calculated BMR.

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Male
Weight  Inches
Height  Inches
Age  Inches
Result

Basal Metabolic Rate Calculator

Since wordpress.com will not let me use my own html widgets, click here to calculate your own Basal Metabolic Rate.

Keep in mind that there is also a Resting Metabolic Rate (RMR) but it is a slightly less accurate number than the BMR.

Finding The BEST SUBJECTIVE DIET

Hey all!  It has almost been six months since I started lifting and the journey to being at peak physical condition has turned out to be most like a roller coaster.  It’s had its ups and downs, and I’ve learned a lot along the way.

..and although I’ve written a lot about exercise, my Crohn’s disease, lifting weights, and nutrition I have never actually sat down and mapped out what will work best for ME.  Keep in mind when reading today’s post that what works for me may not work for you, and that finding a proper diet is probably more of a subjective issue than something that is objective, i.e. clearly defined and universally set in stone.

So the best subjective diet…What is it!?

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While I cannot get into all of the details today about nutrition and science, I will dive into finding what works best for me and possibly a Subjective Diet Format (SDF) that works for anyone trying to decide upon their ideal dietary needs.  I will be posting every day this week with new information on diet that will help us all find out what works best for us.

So if this week is like a seminar on diet, consider today the introduction.

..and as I said, I will start by identifying factors that will best help me find a diet that is subjective to me.

For starters,

I am 21, I am lifting weights for about an hour every day, I am highly active, I am slightly overweight with a body fat percentage around 15 to 20%, and I have crohn’s disease.

So we can conclude that I am highly active and I should probably look the part, but I am not quite cutting it!  Which is possibly what I need to do…a cut.  So that leads me to assume that I should be dropping my caloric intake.

After doing a Basal Metabolic Rate (BMR) calculator, I have found that I need about 3,000 calories a day to be at maintenance.  For the means of losing fat and looking my best, I will have to eat about 2,500 calories a day and continue my activities.

I have also figured in my Crohn’s Disease, and I should eat less processed food to make those 2,500 calories a day more nutrient dense and fulfilling.

Here is how I added all of this up into what I am calling my Subjective Diet Format:

  1. Age
  2. Activity Level
  3. Body weight, fat percentage, and height
  4. Any health conditions

It’s really all pretty simple and I think it was a good outline for me to use my basal metabolic rate along with remembering my Crohn’s Disease.

I hope this helps you and tomorrow we will go a little more in depth!

 

Detox Tea..good or bad?

Plump to PUMPED

I’m seeing celebrity advertisements all over the place for different detox teas….so what’s all the hype about? Obviously it intrigued me enough to do some research and I found that Detox herbal teas have been in use for centuries…..and here I thought it was the “new thing to try”. During my research, I read that when you are undergoing a detoxification program, your body is ridding itself of the built up toxins we’ve accumulated through diet or your environment (perfect after indulging in that yummy Thanksgiving dinner). These toxins are most commonly found in the liver and kidneys and after just passing my very first kidney stone (p.s. if child-birth is anything like that pain, I will most definitely be getting an epidural!), I thought to myself, GET THOSE TOXINS OUT!!! I never want to experience that pain ever again!  After doing a quick Amazon search on detox teas, I was definitely overwhelmed by all the options. I spent about 3…

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To Bulk Or Cut First

Should I cut or bulk first?

Almost everyone asks this question when they are starting out and the answer is quite simple..

it’s all subjective!

Do you want to bench three plates and you don’t care about being lean?  Then go ahead and do a sloppy bulk my friend!  Lift hard and in a few years you will be insanely strong!

Do you want to be strong but you care a lot more about having a six pack?  Then cut out the hot dogs, the twinkies, and the bullcrap! 😉  You need to restrict your calories to about 500 below your basal metabolic rate(BMR) and go somewhat light when you lift weights.

Now how about all of you in the middle ground who want to be somewhat lean but also strong?

Welcome to my world.  We can do this together!  However, this is still somewhat subjective and ultimately weighs down on the body type you have already.

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I had just gotten out of the hospital and I had a little extra fat but absolutely zero muscle to cut into, so I went straight to a bulk and I am almost content!  It’s almost time for me to cut down my calories.  My strategy is to attempt about 15-20 reps of my 70% max lifts until I am done cutting.  That way I stay strong and quickly lean out.

As for you, if you have a lot of extra fat and some muscle then go ahead and cut.

If you are lean but you’re weak, go ahead and bulk.

All of us can get stronger and max out our muscles!

Secret To Avoiding Thanksgiving Overeating:

This is interesting but I say pig out!

I also have a question for a lot of you fitness buffs! I am quickly becoming a fitness guy myself and I love writing fitness articles. I noticed something odd though…

I have been eating more and still looking leaner. My waist keeps getting slimmer and my shoulders keep getting broader. I believe that counting calories is important, but it doesn’t seem to matter for me.

What do you think? Is it a genetic gift or is it common in weight training?

u-VIB Blog

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Chew More, Eat Less

6402952341_165ac9f79f_mAccording to the Calorie Control Council, an international body representing the low and reduced calorie food and drink industry, the average American could consume as much as 4,500 calories and 229 grams of fat on Thanksgiving.

The main holiday meal including turkey and all the trimmings and must-have sides, a slice or two of pie, as well as a hefty dose of booze can load you down with 3000 calories.  The remaining 1,500 calories come courtesy of hours of pre-dinner grazing on chips, breads and dips and other insalubrious appetizers and nibbles.

Note this whopping calorie count doesn’t include breakfast or that night-time leftover turkey sandwich supper.

Short of being the holiday Grinch and smugly refusing to indulge in the communal feasting that is inextricably linked with Thanksgiving, is there anything that can be done to stave off the seemingly inevitable pile-up of festive pounds?

Indeed…

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The Perfectionism Prison

Awesome post by “Persist To Fit”! I highly recommend you check it out! I know that I have struggled with this “stagnation” due to some need for perfection.

Remember, taking one wrong step is probably better than doing nothing at all.

Persist to Fit

I think it’s funny that I used to consider one of my strengths in being a perfectionist, I now know that is the farthest thing from the truth it was (and still can be) a weakness of mine.

Perfectionism traps you and creates that feeling of ‘stuck’ that so many feel on a day to day basis.  People living like this become so consumed in their relationship with perfectionism that they fail to make any moves.  The perfectionist is too worried about taking the wrong step to even take the first step into their journey.

Perfectionism is the killer of dreams.

Ask anyone who has a dream un-acted upon, why they have not gone after it yet or why they have not taken the first step, it’s probably some bullshit about how they don’t have resources X, Y, and Z. And they have nowhere to start, and they don’t want to fail…

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Join The Conversation On Leg Day

Today is the day I am going for 265 lbs (120 kg) on squat!  That would be my new personal record and I’d be happy with that weight.  When I started working out, I could barely squat 95 lbs!

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image courtesy of memegenerator.net and lovethispic.com

Deadlifts were low too.  When I started working out, I believe my deadlift max was 135 lbs with bad form.  My bench press was the highest(still with bad form) and was around 155 lbs.  I’m glad to say that those days are over.

I went from gym newbie to average gym goer in six months.  That seems pretty average, and I’m happy with that because now I am training to be above average!  Realistically, I think that’s what we all shoot for once we get used to lifting weights.

So today I wanted to ask you a few questions:

  1. How long have you been lifting weights?  If you don’t lift weights, what do you do to avoid being sedentary?
  2. Do you enjoy your weight lifting or other activity?
  3. Do you put a lot of emphasis on working legs(mostly directed toward weight lifters but sprinters and other sports also)?
  4. Are you happy with your progress?
  5. What leg workouts do you do the most?
  6. Any recommendations(broad question)?

Being Thankful For A Successful Future

Yesterday, we talked about what we are thankful for in every single day of our lives.  I got to thinking about this “attitude of gratitude” and I remembered the idea of practicing affirmations to sort of “fake it ’til you make it”. 

Basically, I would venture to assume that practicing affirmations can lead you to success in whatever field you are practicing.  Not only would you live in the present with joy, but you would succeed with your dreams by practicing gratitude for your future success.

I also remember a wise man saying “You don’t do things for what you’ll get out of it.  You do them for who you will become!”  If you’ve been following me for very long, you know that’s an Elliott Hulse quote.

So in all respect to reality, you may not be successful.

…at least not on your first attempt.  But if you dedicate yourself to a mission and practice gratitude, you will find that you are growing into a different person through the challenges and tribulation.

So what does this mean?  Why would we practice affirmations?

While I can’t say that you should do something, I can offer up my own experience because(although it is limited) it’s all I have at the moment.  I mentioned in yesterday’s post, where I listed 5 things I am thankful for(click here to read the post), that I am mostly thankful for the experiences I have gained in this past year alone.  I am 21 and so far 2015 has been the best year of my life.

..not because it was easy!  Because it was hard.  I went through a lot of problems this year, faced a lot of adversity, cut off a lot of harmful relationships, and began a journey of self-improvement.  This year was the best year of my life thus far because of the all of the challenges that I had to overcome, so that I could become someone new.

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..and throughout this whole year, I couldn’t have had as many small victories if I had not practiced positive affirmation.  I constantly told myself I would succeed at any small SMART goal I had, and I did!  As I said, this year has been all about self-improvement and I am a lot healthier, stronger, happier, and wiser than I was a year ago.

..and while I’ve done so well this year, I have to remember that we all have humble beginnings.  I am still certainly not where I want to be in any of my long term goals, but I am working to achieve them.  2 quotes come to mind as I think about this journey, or change, that we should all attempt to go through as we constantly affirm that we will succeed:

  • One is supposedly a Native American quote.  I’ve seen it on Facebook several times and when I looked it up, I couldn’t find who actually said it, but here it is

wolf quote

 

  • I also want to mention a Bible verse, Matthew 26:24, as it seems to be implying the same thing.  It’s interesting how two completely different cultures stressed the same sentiment.

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My point is you could challenge yourself so that you can grow and be the type of person you would be proud of, and to guarantee your success you could practice affirmations.   Thanks for reading and my challenge for you today is to not only think of 5 things you are thankful for,

but also 5 things you will be thankful for when you succeed at whatever your goal may be.  Whether they’re materialistic things or a better character, I’m interested in reading your responses.

 

What I Am Thankful For This November

It is November, and if you are living in the United States or Canada it is a month of Thanksgiving!  I got to thinking that it was so strange that we celebrate this here and not everywhere, and that we don’t practice our attitude of gratitude every day.  So, no matter where you’re from and no matter what day it is I think you and I should practice our gratefulness all the time!  So, I want to list Five Things I Am Thankful For Every Day!

  • I am so thankful for my grandmother who is my biggest supporter.  I always know that no matter what I am going through, that she always will love me and support me.  She always listens to me and helps me through all of my problems.  Since my grandfather died, her and I have always had each other and she has pushed me to be an overachiever.  When I was younger, she used to make me study all the time and now I’m hoping to be successful with the values that she instilled in me.
  • I am incredibly grateful for my health.  I made my blog, Maxed Out Muscles, after having a Crohn’s Disease flareup in April.  I recovered in May, and it has officially been six months since I was sick!  I am hoping to go for a year, and eventually succeed in being symptom free for the rest of my life.
  • I am thankful for the feedback from all of my friends on this site.  All of you who I didn’t know, I am so grateful that you have lent your support and commentary on my posts.  I am so thankful that we have had discussions and interviews.  I hope to give you good content, and I hope to read more great replies! 🙂
  • I am happy for my weight lifting results.  They are modest but they add up over time.  I know that when I look back to my starting point, it is a day and night difference.  So without a doubt, I say to you time after time that consistency is the number one thing involved in seeing weight lifting results.  ..and perhaps results in any field.
  • I’m thankful for how this year has gone!  This is the number one thing, and possibly the most basic.  It isn’t possible for me to be thankful for this year without all of the things I mentioned above, but this year has been so important to me.  Without seeing the long term results and consequences of my choices this year, I am so grateful for all of the experience I’ve gained.  I would say that in this year alone, I have made more decisions and stuck to them than in any other year of my life.  I have grounded myself in some core values, and chose a direction for my life and have so far, consistently, stuck to it!

I can only hope that every thing I am going through leads me to more results and success.  However, whether I’m successful or not I am thankful for who I am becoming because of these things.

I hope you have too many blessings too count and that you have a lot to be thankful for this Thanksgiving!

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A Thanksgiving Turkey!

Also, Feel free to comment below what you are thankful for this year!  Or, if you would like to, reblog this post and write 5 Things You Are Thankful For This Year!  I am really excited to read all of your great responses.

You are your own worst enemy…

The Fit Pin-Up gives great advice and personal experience.

On any kind of journey, be it fitness, weight loss, self discovery, you name it, we’re faced with obstacles.  One of the biggest obstacles that I see on a regular basis – not only in myself, but in everyone who I come across – is the trouble of excuses.

The trouble with excuses is that they come too easily and it is all your fault. 

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