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Nathan101085
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I have been lifting for 3 years, I just turned 18 about 3 days ago. I have my lifting pretty well under control now because for the first two years i lifted crappy. I never skipped i had a schedule but i knew nothing about lifting. Still I saw really good gains cause i have good genes. Over the summer though I got into it more however I got into a REALLY bad habit of overtraining. I was spending like 2 and a half-3 hours in the gym EVERY day doing upper body one day then lower body the next. In addition I was starting to get into nutrition. However I got caught up in the low carb rush and the low fat mentality so really all I was doing was pretty much eating a diet consisting of sometimes as few as 1200 cals total with about 6-700 of them being protein and as little as 10 grams of fat most days. Needless to say I didnt see gains. SOMEHOW I kept a good deal of the muscle mass I had cause i only did this for like 1 month. My weight stayed about the same through the whole month if not dropping just a little. I also did a lot of cardio. At this point you get the idea. Anyway I got a personal trainer for my birthday and he helped turn me around as far as lifting Now im on a good split program with rest too. I felt like shit at first taking days off because i felt like i was going easy on myself.I currently lift 4 days a week and aerobic running(25-30 mins) on lift mornings. But I'm used to it now. My current stats are about 5 foot 2 and a half inches (im a lil short) i weigh about 118 and my body fat is 4.5 according to calipers(done by my trainer) and 10 according to a tanita scale(done at school). I have a fully visible 8 pack and am extremely cut. I can do a maximum bench press of about 225-230. As for diet I'm still sorting through stuff. First off right now I'm looking to gain muscle mass but not much. To me if I gained 1 ounce of muscle evry 6 months I'd be happy as long as I could stay this lean and above all else maintain my 8 pack. In the month or two since summer I've learned I need to eat more so I do right now I eat a diet of about 1900 calories a day. I log my macro nutrients. I eat clean I know what it means to eat clean and I do. My macro break down day to day falls within exactly 200-230 carbs 20-25g of fat and 180-210g of protein(Max of about 1965 calories) So far I have seen weight gain eating less than this as I have slowly started eating more from my 1200 calorie days. Sometimes I think I'm going soft and gaining BF sometimes I think I'm not. The past week though since I've been sticking to a max of 1965 calories I think I have gone a little soft. This seems ludricris to me because i'm eating basicly what all the online calculators call maintence so why I should even have gained an ounce of scale weight as I have begun to eat more makes no sense. Therefore I dont really trust any online calculators for finding my expenditure.
Now for some questions
1. Is the body at all times burning fat, Are the requirments for usuable energy fat, oxygen, glucose(or ketones) or can glucose mix with oxygen and make energy.
2. If at all times a mixture of oxygen fat and glucose(ketone) must be burned for energy then for a resting heart rate what is the ratio of each burned (minus the oxygen) per calorie. Or a Fat to carb at resting heart rate per calorie ratio.
3. With a high protein diet protien calories will take the place of fat or carb calories or both when compared with another diet caloricly equal. Therefore there is less fat\glucose to be used for energy in a high protein diet and protein takes more calories to digest. What are the implications of this. What happens to excess protein calories and at what point is simply not enough fat\carb calories present due to the rise in protein calories that glucogenesis would occur.
Hmm well I think those questions should kinda take care of it for now I'll be checking back to see responses. Any input would be great because currently I dont know if its realistic for me to want to eat 2000 calories a day but every calculator says i should however i dont know how many calculators know i wanna stay at about 5-8 percent body fat. Basically how can I go about doing that is my most important question.
Now for some questions
1. Is the body at all times burning fat, Are the requirments for usuable energy fat, oxygen, glucose(or ketones) or can glucose mix with oxygen and make energy.
2. If at all times a mixture of oxygen fat and glucose(ketone) must be burned for energy then for a resting heart rate what is the ratio of each burned (minus the oxygen) per calorie. Or a Fat to carb at resting heart rate per calorie ratio.
3. With a high protein diet protien calories will take the place of fat or carb calories or both when compared with another diet caloricly equal. Therefore there is less fat\glucose to be used for energy in a high protein diet and protein takes more calories to digest. What are the implications of this. What happens to excess protein calories and at what point is simply not enough fat\carb calories present due to the rise in protein calories that glucogenesis would occur.
Hmm well I think those questions should kinda take care of it for now I'll be checking back to see responses. Any input would be great because currently I dont know if its realistic for me to want to eat 2000 calories a day but every calculator says i should however i dont know how many calculators know i wanna stay at about 5-8 percent body fat. Basically how can I go about doing that is my most important question.
