Diet Power, Sherman's Protein Requirements, Body Fat, Zone

[Guest guest]

I've now spent 47 days of logging meals into Diet Power. It has

dynamically determined my metabolic rate to be 1525 calories more or

less. As I eat roughly 1500 more or less calories a day without any

exercise, my projected body weight for the goal date based on the

actual calories I have been eating is exactly the same weight as what

I weigh now. So far, so good.

My goal is to gain muscle mass, however. So clearly, I will need to

eat more calories. Specifically, 250 extra calories per day which is

more or less what Diet Power has also dynamically determined how much

I need to eat each day to reach my target weight. The trick is to do

this without adding on body fat as I'm already seeing the negative

effect of ingesting extra carbohydates. It's been harder to eat

extra protein as opposed to extra carbs so I may need to reverse

that, or avoid eating carbs with fat (tough one!), or even both.

I found there is clearly a relation between calories consumed and

total body weight going up or down, yet I also clearly found body

composition changes dependent on the macronutrient ratios even if the

weight stays exactly the same.

Interestingly, I plugged in the new 1750 calories @ 12%bf into

Sherman's daily protein requirement formula. With fat fixed

at 30%, the remaining two macronutrient ratios become virtually that

of Barry Sear's Zone... 40%c, 30%p. This is quite different from

Sherman's 1500 calories @ 12%bf... 39%p, 31%c. BTW, Sherman's 1500

calories @ 0%bf... 47%p, 23%c, virtually identical to the optimum

macronutrient ratio for shredding body fat and preserving muscle mass

in sports nutrition (50%p, 25%-30%c, 25%-30%f).

But as Sears fixes calories for men at 1500 calories yet he himself

still has too much porky body fat, I would think that also lends some

credence to Sherman's formula over Sears's formula. To achieve the

Zone at 1500 calories according to Sherman's formula, a mere 14.5%

reduction in calories from 1750 translates into a 100% increase in

body fat (12% to 24%) to get the fabled 40/30/30 ratio.

Logan

[Guest guest]

I don't recall any of those people saying they knew how to get rid of that "porky fat". I think it grows.

Regards.

----- Original Message -----

From: loganruns73

Sent: Tuesday, August 10, 2004 2:49 AM

Subject: [ ] Diet Power, Sherman's Protein Requirements, Body Fat, Zone

Interestingly, I plugged in the new 1750 calories @ 12%bf into Sherman's daily protein requirement formula. With fat fixed at 30%, the remaining two macronutrient ratios become virtually that of Barry Sear's Zone... 40%c, 30%p. This is quite different from Sherman's 1500 calories @ 12%bf... 39%p, 31%c. BTW, Sherman's 1500 calories @ 0%bf... 47%p, 23%c, virtually identical to the optimum macronutrient ratio for shredding body fat and preserving muscle mass in sports nutrition (50%p, 25%-30%c, 25%-30%f).But as Sears fixes calories for men at 1500 calories yet he himself still has too much porky body fat, I would think that also lends some credence to Sherman's formula over Sears's formula. To achieve the Zone at 1500 calories according to Sherman's formula, a mere 14.5% reduction in calories from 1750 translates into a 100% increase in body fat (12% to 24%) to get the fabled 40/30/30 ratio.Logan

[Guest guest]

>>>>>

From: " loganruns73 " <loganruns73@y...>

Date: Tue Aug 10, 2004 3:49 am

Subject: Diet Power, Sherman's Protein Requirements, Body Fat, Zone

[snip]

My goal is to gain muscle mass, however. So clearly, I will need to

eat more calories.

>>>>

Logan,

You are looking at the wrong group if you are trying to build body

mass. Caloric Restriction and muscle gain are opposite processes.

However, body builders have techniques for " bulking up " . Generally,

they gain weight by eating massive amounts (5,000 cal/day), and then

they trim down for competition by going on diets that preserve muscle

and burn fat by eating merely 3,500 cal/day. Below is a link that

explains the process. The article is more informative than many other

bodybuilding articles because it reviews a paper by G.B.

Forbes (Ann N Y Acad Sci 2000 May;904:359-65) describing weight

gain and weight loss experiments. The conclusions are that you gain

more muscle than fat when you are lean (low % body fat), and that when

dieting you will lose more muscle than fat if you restrict your

calories too much.

The link has a predicative equation from the paper to calculate the

amount of muscle and the amount of fat that we can expect to gain or

lose, based on the initial fat weight.

Lean Mass Gain/Weight Gain = 10.4/(10.4 + initial fat weight (kg))

Lean Mass Loss/Weight Loss = 10.4/(10.4 + initial fat weight (kg))

http://www.johnberardi.com/articles/qa/afc/afc_jul272001.htm

[Guest guest]

That is a VERY helpful predictive formula. For the first time, I

understand exactly what my numbers will be when I get to where I

want to be. It was always a mystery to me before. Given my current

numbers and a goal BMI, I now know what my weight and body fat

percentage will be at that BMI.

Current: 170 lbs, 32% BF, 25 BMI

Goal: 150 lbs, 27% BF, 22 BMI

age 46 height 5'9 "

--- In , " citpeks " <citpeks@y...>

wrote:

> >>>>>

> From: " loganruns73 " <loganruns73@y...>

> Date: Tue Aug 10, 2004 3:49 am

> Subject: Diet Power, Sherman's Protein Requirements, Body Fat,

Zone

> [snip]

> My goal is to gain muscle mass, however. So clearly, I will need to

> eat more calories.

> >>>>

>

> Logan,

>

> You are looking at the wrong group if you are trying to build body

> mass. Caloric Restriction and muscle gain are opposite processes.

> However, body builders have techniques for " bulking up " .

Generally,

> they gain weight by eating massive amounts (5,000 cal/day), and

then

> they trim down for competition by going on diets that preserve

muscle

> and burn fat by eating merely 3,500 cal/day. Below is a link that

> explains the process. The article is more informative than many

other

> bodybuilding articles because it reviews a paper by G.B.

> Forbes (Ann N Y Acad Sci 2000 May;904:359-65) describing weight

> gain and weight loss experiments. The conclusions are that you

gain

> more muscle than fat when you are lean (low % body fat), and that

when

> dieting you will lose more muscle than fat if you restrict your

> calories too much.

>

> The link has a predicative equation from the paper to calculate the

> amount of muscle and the amount of fat that we can expect to gain

or

> lose, based on the initial fat weight.

>

> Lean Mass Gain/Weight Gain = 10.4/(10.4 + initial fat weight (kg))

>

>

> Lean Mass Loss/Weight Loss = 10.4/(10.4 + initial fat weight (kg))

>

> http://www.johnberardi.com/articles/qa/afc/afc_jul272001.htm