Last change Wednesday.RDI: 59% = 1239 to break even (???)
Re-caclulating RDI and various micros has revealed new targets to aid in the making gains:
"re-calculate your daily caloric target after every 15 pounds of weight loss"
based on the Katch McArdle: https://en.wikipedia.org/wiki/Basal_metabolic_rate
(130.5 lb)- 1.2 grams of protein per pound of body weight (
156.6 g = 626.4 cal)
- 1.0 gram of carbohydrate per pound of body weight (
130.5 g = 522 cal)
- 0.2 grams of fat per pound of body weight (
26.1 g = 234.9 cal)
To turn it into calories, simply multiply the protein and carbs by 4, and the fats by 9. =
1383.3 cal. 65% of current RDI (2100).
Some facts researched today = 1 lb of fat contains 3000-3500 cals.
- 4kg = 8.8lb = 26'400-30'800 cal in total.
- at 500 cal deficit per day = 7-9 weeks needed to get to target weight. 2 MONTHS.
Concern: don't have 8.8lb of body fat to loose (?)
Male minimal = - 6-13%
8.8lb of 130.5lb = 6.75% body fat, so i will need to be at a minimum of 11.75% bady fat to be able to hit target....
...something to think about...
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