I'm ending my PB diet next week :)

[junk]

Hey Mr.x & BFA and others,

when you suggest bw x 12 of cals when cutting,
does this number take into consideration weight training or cardio?

I weight train x 3 a week for one hour and was wondering if the
BWx12 is still a nice rule of thumb or should I up it on
weight training days?

I'm about to finish my PB diet begining next week,
Right now I'm dieting with about
Bodyweight x 12 (p 40/ f 50 / c 10)

Will up the calories slowly beginning sunday next week:
WK 1 - Bodyweight x 13 (p 40/ f 40 / c 20)
WK 2 - Bodyweight x 14 (p 40/ f 30 / c 30)
WK 3 - Bodyweight x 15 (p 50/ f 20 / c 30)

I will gradualy change meals.. May still stick to a few meals
of the PB diet and may change other meals during the day
to accomplish new ratios.

Will continue like week 3 for week 4 & 5
and will see how I feel by week 6, I may up to Bodyweight x 16
(p 40 / c 40 / f 20) if I feel it's nessary.
Note that I do NOT not want to gain any weight or loose
any weight in the near future. Just to maintain current low bf.
I've reached thanks for the PB diet.

I did excellent on the PB diet for the past few weeks.

Does the Bodyweight x ??? take into consideration workouts?
Comments Comments.

 

[chewyxrage]

I don't think it does junk.

You should probably up your calories somewhat on workout days to make up for it.

IMO.

 

[junk]

10x .. bump for more opinions

 

[Mr.X]

when you suggest bw x 12 of cals when cutting,
does this number take into consideration weight training or cardio?you can go weight x 12 * .90 (about BMR - 10%)

I weight train x 3 a week for one hour and was wondering if the
BWx12 is still a nice rule of thumb or should I up it on
weight training days?stick to my above formual, but you can add carbs post workout

I'm about to finish my PB diet begining next week,
Right now I'm dieting with about
Bodyweight x 12 (p 40/ f 50 / c 10)

Will up the calories slowly beginning sunday next week:
WK 1 - Bodyweight x 13 (p 40/ f 40 / c 20)
WK 2 - Bodyweight x 14 (p 40/ f 30 / c 30)
WK 3 - Bodyweight x 15 (p 50/ f 20 / c 30)

I will gradualy change meals.. May still stick to a few meals
of the PB diet and may change other meals during the day
to accomplish new ratios.

Will continue like week 3 for week 4 & 5
and will see how I feel by week 6, I may up to Bodyweight x 16
(p 40 / c 40 / f 20) if I feel it's nessary.
Note that I do NOT not want to gain any weight or loose
any weight in the near future. Just to maintain current low bf.
I've reached thanks for the PB diet.my suggestions above were assuming that you're trying to cut; if you want to maintain you can stick to up to weight x 12-13 depending on your metabolic rate

I did excellent on the PB diet for the past few weeks.

Does the Bodyweight x ??? take into consideration workouts?
Comments Comments. it is designed for a ratio to work from; so if you didn't do much and just sat around your BMR (basal metabolic rate) would be Wx12 and anything under that (via dieting deficit and workouts) will allow for BF loss

 

[junk]

Thanks Mr.x so let me get this straight, you're saying that bodyweight x 13 is enough calories for maintenance for someone that that weight train 3 or 4 times a week?

Gee, I usually go about bodyweight x 15 or 16 while just maintaining (not gaining or loosing). I am a real hard gainer with low bodyweight so for me bodyweight x 15 or 16 means roughly means just 2200-2500 cals a day.

I'm ending my cutter (which was done along with the ANPB diet) Off cycle I always just try to maintain, and that's my current goal. So you say bodyweight x 12 or 13 is right for maintenance ?

 

[junk]

^

 

[Mr.X]

Thanks Mr.x so let me get this straight, you're saying that bodyweight x 13 is enough calories for maintenance for someone that that weight train 3 or 4 times a week?yes, at first it's enough

Gee, I usually go about bodyweight x 15 or 16 while just maintaining (not gaining or loosing). I am a real hard gainer with low bodyweight so for me bodyweight x 15 or 16 means roughly means just 2200-2500 cals a day. if you're a real hard gainer and gain muscle slow, higher calories might be in order - if from experience you have done wx15-16, then that's what you should do, no need to re-invent the wheel

I'm ending my cutter (which was done along with the ANPB diet) Off cycle I always just try to maintain, and that's my current goal. So you say bodyweight x 12 or 13 is right for maintenance ? above you said you need wx15-16 usually to maintain, so, if that's a fact, then you'll need wx15-16 to maintain

Mr.X

 

[Mr Ron Coleman]

I got to go higher than 16 to maintain, I must be a hard hard gainer! lol