BMR and Diet Plan Questions

[C0rk]

I saw this formula for calculating BMR:

66 + (6.22 x Weight (lbs.)] + [12.7 x Height (inches)] - (6.8 x Age)

66 + (6.22 x 185) + (12.7 x 66) - (6.8 x 26) = 1878

Then i saw:

12 x Weight

12 x 185 = 2220

Which is correct? Is the 2nd one supposed to be "lean" BM? If so then I'd assume 25% BF:

12 x 138.75 = 1665

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Next, what % C/P/F do I want for maximizing fat loss and minimizing muscle loss? How does:

20/60/20 @ 20%

below BMR sound?

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Lastly, drink lots of water, vitamins, split up into 5-6 meals a day. It doesn't seem like rocket science. Anyone see where I might be wrong?

 

[C0rk]

Help! If I've only gotten 12 hits in 3 days, are there other more active boards that I should post this question to?

 

[brunette]

hey, i use the second one, and yes, as you did, BUT used lean mass in kg x 24.

maybe someone else can explain the benfits of using the first one...

 

[TRUEsoldier]

I have only used the second one, it keeps everything simple, I even make it simpler and take BW x 12 and subtract about 300, and it sounds easy cuz it is, it isnt rocket science to lose weight!!!!

the only hard part is sticking with it! lay out a plan and stick with it.
some people say also to not mix your meals with fat, with the ones with carbs!
and to try to stop eating carbs around 2pm or so (about your 3-4 meal)
do cardio in the morn
work out in afternoon/evening

 

[C0rk]

and to try to stop eating carbs around 2pm or so (about your 3-4 meal)
work out in afternoon/evening

Well, shouldn't I at least want some hi GCI carbs and protein post-workout?

 

[Toozee]

Well, shouldn't I at least want some hi GCI carbs and protein post-workout?

Yes.

 

[TRUEsoldier]

yea bro, there were things I assumed...sorry

I assumed you work out around 2-3 pm (I wish I could at this time, so I assume anyone that had control when they could would at around this time )
I also assumed you didnt really count your PWO shake, (protein/dextrose)

good luck bro

Peace

 

[anthrax]

I've seen several formulas

IMO, to accurate you should take into account

age
sex
fat %
activity
height