how much protein

[KIAN]

Basic Metabolc Rate (BMR):

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

And, as Javaguru mentioned, one gram of protein per pound of lean body mass. If you are experienced and your training is intense then you can increase this intake to 1.5 grams. Exceeding this level may put you at risk of increasing ketone levels within your body which will have to be excreted. This will further increase the chances of dehydration, calcium loss, and renal stress. You will need to have your BFP (body fat percentage) assessed to do this correctly.

A reduction of your daily caloric needs by 500 calories per day (3500 total calorie reduction over one week) will result in a loss of one pound in bodyweight (minimum). Increasing your level of physical activity at the same time will produce greater losses. Aim for a 1-2 pound loss per week to achieve your goal in a healthy manner.

You would benefit more from doing cardio (3X per week minimum) first thing in the morning, when you wake up, for 30-60 minutes at a high intensity level and followed up with a balanced breakfast. Your resistance training (weights) should involve you lifting very heavy (3X per week minimum) during your cutting cycle to help you maintain and define the mass which you have. Expect some mass loss though. How much will depend on the balance you are able to achieve between your nutritional intake and your training.

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KP--Fitness Basics

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[tay1506]

Well thats nice to know because i was going to lower my calorie intake down to about 1650 because im pretty sure thats what it explains in mr x's peanut butter diet thread, but acording to ur charts and stuff i should only lower it to 2300. That means i get to eat another 650 calories, THATS AMAZING i was starving for no reason. Well im not sure im gona go that high because normaly unlease bulking i dont eat that much and i stay the same. So i figure maybe ill go to about 2000. But kian would u suggest me doing the peanut butter diet or not? Anyways thanks for the help everyone greatly appreciate it!!

 

[bigazn]

How do you determine you lean body mass? Is it just your weight minus your bodyfat percentage in pounds?

 

[tay1506]

yes thats exactly what it is like my lean body mass is about 136 and i weigh 155 lbs.

 

[javaguru]

How do you determine you lean body mass? Is it just your weight minus your bodyfat percentage in pounds?

Yep, if you're 200 pounds and your BF is 10% then your LBM is 180 pounds.

 

[KIAN]

Well thats nice to know because i was going to lower my calorie intake down to about 1650 because im pretty sure thats what it explains in mr x's peanut butter diet thread, but acording to ur charts and stuff i should only lower it to 2300. That means i get to eat another 650 calories, THATS AMAZING i was starving for no reason. Well im not sure im gona go that high because normaly unlease bulking i dont eat that much and i stay the same. So i figure maybe ill go to about 2000. But kian would u suggest me doing the peanut butter diet or not? Anyways thanks for the help everyone greatly appreciate it!!

Your daily caloric requirements (DCR) should not be an arbitrary figure but should actually reflect the nutritional value your body requires to function at a specified level of physical activity. If you have calculated your DCR and you are cutting, then you will want to do one of the following:

• maintain your caloric intake but increase your level of physical activity
• decrease your caloric intake and maintain your level of physical activity
• decrease your caloric intake and increase your level of physical activity

The third option will produce more significant losses in bodyweight but will also place you in a position where you run the risk of losing more mass unless your nutrition and training are balanced.

Like I mentioned before, if you reduce your caloric intake by 500 calories you will see a loss in bodyweight of one pound (minimum) per week. So, determine what you require on a daily basis in combination with your current level of activity and go from there. If you start selecting random numbers to shoot for then your results, if any, will be based on guesses.

(taken from multiple postings)
Multi Vitamins/Minerals (generic versions are fine)
Vitamin A,C,D,E
Calcium
4 Jars ANPB (local grocery store)
3-5 lbs. of whey protein (egg protein from Protein Factory)

17 tbsp ANPB (for a 200 lb. individual)
143 g protein (shakes)

Multi-vitamin - 2-3 tabs
vitamin A/D combo - 1 tab (vitamin combo 5,000 A/ 400 D or 10,000 A/ 400 D)
vitamin C 500 mg
vitamin E - 2 caps
calcium - 500 mg per day

About 1-2 lbs. loss per week, usual time ran 12 weeks.

With respect to Mr. X's ANPB Diet ... I had a read through all 155 posts (whew!) as well as other forums and although many individuals were interested in the concept, very few actually posted up any results. The ones who did on EF, I have listed below:

Reviews Posted:

• mikeman - diarrhea on third day (reported by a number of users) but evetually cleared up
• audiophyle - down 9 lbs. in third week
• norway - lost 8.5 lbs in eleven days
• killahbee - decrease in energy and increased fatigue
• french_tickler - lost 5 lbs in five days but with unexpected nose bleeds
• empire - lost 8 lbs. in two weeks
• mang - lost 8 lbs. in five days
• cmtuqql - lost 10 lbs. in five days
• poyeboy - lost 5-6 lbs. in nine days
• nofatex - lost 8 lbs. in six days
• saddlebags - lost 4 lbs. in three days with diarrhea and constipation
• tom treutlien - lost 6 lbs. in three days
• claybutzz - diarrhea on 5th day - finished diet on 7th as a result
• diesel3d - lost 8 lbs. in seven days
• dakotah - 2 lbs. in three days

It should be noted that the feedback posted is shown as pounds lost and not differences in body fat percentages. It is also based on very short term results and some of the individuals following the diet where also using AAS and thermogenic supplements. From the questions being asked in that thread, I would also assume that some of the individuals were not following the diet as closely as was recommended.

The complete change in diet and the high fibre content would account for the reported diarrhea cases. This could also account for the initial weight loss (rapid in a few cases) through dehydration. The high levels of vitamin A and E (peanut butter being a good source of vitamin E) would explain the nosebleeds reported by french_tickler as high levels of A and E will interfere with Vitamin K absorption. Vitamin K is required for blood platelets.

As this diet calls for the use of a multi-vitamin as well as additional supplementation of Vitamins A,C,D,E and Calcium, you will need to know the following:

If you are going to use a multi-vitamin and you are in the United States, look for the USP symbol on the packaging. If this symbol is not present then it means that the contents have not been tested and you should avoid using them. Although a multi-vitamin is not necessary when your nutritional intake is balanced, it can be helpful for individuals undergoing a weight loss program. However, even the best multi-vitamin will not provide you with everything you need and so you should not rely on it as your primary source.

Vitaimn A
RDA 900 mcg (3000) IU / day
Upper Intake level 10000 IU

You will also need to be aware of what percentage of the vitamin A is supplied as beta-carotene and as retinol as the upper intake limit pertains to the presence and consumption of retinol. Preformed vitamin A is rapidly absorbed and slowly cleared from the body, so toxicity may result acutely from high-dose exposure over a short period of time. Symptoms include nausea, headache, fatigue, loss of appetite, dizziness, and dry skin. Signs of acute toxicity include nausea and vomiting, headache, dizziness, blurred vision, and muscular uncoordination. Generally, signs of toxicity are associated with long-term consumption of vitamin A in excess of 8,000 to 10,000 mcg/day or 25,000 to 33,000 IU/day. Although this level is upwards of 10X the RDA level, there are some brands of multi-vitamins which have very high retinol levels, so read the labels closely.

Calcium
RDA 1000 mg / day
Upper intake level 2500 mg / day

Vitamin C
RDA 90 mg/day
Upper Intake level 2000 mg/day

Vitamin D
RDA 5 mcg (200 IU) / day
Upper Intake level 50 mcg (2000 IU)

Vitamin E
RDA 22.5 IU (15 mg) / day
Upper intake level 1500 IU / day


If you use this ANPB Diet and you have calculated your required consumption values correctly then you will see results as it is based on the fact that you are restricting your caloric intake.

If your caloric intake is less than the number of calories you burn then you will lose bodyweight.


However, your Nutitional Intake should be structured to meet your needs with your current lifestyle. Although the ANPB is a very straight-forward concept to follow, nutrition does not have to be as complex an issue as some people make it out to be. It is a simple matter of looking at your current nutritional intake and identifying poor choices and either remove them or reduce them or replace them with healthier alternatives. But the key is to do it so that your overall nutritional intake is balanced.

Since the ANPB Diet is based on the consumption of a singular food source with the remainder of your required nutrition being supplied via supplements, I personally would not recommend using it. But have a read of the thread and contact some of the other members who have posted their short term results to get their personal feedback and decide if it is for you.


___________________

KP--Fitness Basics

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[tay1506]

Man kian thanks alot that musta took u a hell of a long time. The weight loss is impressive, but i dont want nose bleeds. As for the diarrhea had it goin on for 5 years now and the doctor just kinda say its alright and everythings fine, but i did notice it got worse after doing it for 3 days. One of the main reasons im going on this diet though is because it is going to be cheap and easy to follow. I dont have much money at all for any other type of food i told my mom i could eat for less than 15 dollars a week after i bought the protein which should be here in a few days. Until i get a job im pretty much screwed.

 

[b fold the truth]

Holy Ethiopian!!! At 135lbs, I wouldn't be waiting 10 weeks or worrying about where every calorie comes from, I'd be eating everything in sight!

Agreed...

Recipe for gaining weight:
1 Box Hamburger Helper
2-3 lbs ground beef
1/2 to 1 gallon whole milk

DAILY

B True

 

[KIAN]

Man kian thanks alot that musta took u a hell of a long time. The weight loss is impressive, but i dont want nose bleeds.

You can't really draw much of a conclusion from the weight losses posted as the time frame was too short, dehydration may have played a factor, AAS was used in some cases, and thermogenics were also used in some cases. If differences in Body Fat Percentages had been posted then you would have more to go on. As for the nose bleed, it was just one reported case and no direct link was made to the ANPB Diet but high intake levels of Vitamins A and E can interfere with the absorption of Vitamin K which is necessary for blood platelet formation. I just don't want you thinking that people were haemorrhaging all over the place.

As for the diarrhea had it goin on for 5 years now and the doctor just kinda say its alright and everythings fine

I don't agree with that. If you have had persistent diarrhea over a five year period then there is something going on. I would look towards a food allergin or an intollerance to certain foods as a possible cause.

One of the main reasons im going on this diet though is because it is going to be cheap and easy to follow. I dont have much money at all for any other type of food

It is a very straight-forward and simple concept to follow if you can stand the taste of peanut butter. As to cost, if you are cutting then it would seem logical to me that you are going to consume less food and therefore would need to spend less money on food. Correct me if I am wrong.

It is not necessary to consume food which has been picked by small children in a tiny village in the Andes. Normal food is perfectly acceptable. Just make your selections wisely so that they conform to your macro requirements of your daily nutritional intake. You don't have to deprive yourself of real food in order to lose weight.

You might want to post over in the Diet or Food section.


_________________

KP--Fitness Basics

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[tay1506]

Yeah i will make a post over there and i got about a week tell that protein comes in (I hate ups) and yeah i just dont know what to buy but ive been on a few diets so i can figure it out. I also know that u cant make that much of a judgement just from weight loss, but i know alot of that had to be fat. As for the diarrhea i have had it for around 5 years sometime enzymes will help, but i find it a pain to take 2 after every meal thats about 12 pills a day. Also everything seems to do it, but especially peanut butter and oatmeal. It is almost impossible for me to digest food.