- #Bodybuilding bmr calculator how to#
- #Bodybuilding bmr calculator free#
That’s the amount of energy you need to live when at rest.
Your basal metabolic rate (BMR) declines. So when you eat less, your body instinctively starts preparing for famine in several ways: Starvation, on the other hand, has been a very real threat to humankind for hundreds of thousands of years. Obesity is a global health issue now, but it wasn’t always that way. One type of metabolic adaptation is known as the body’s “starvation response.” (This is different from the fabled “starvation mode,” by the way, which isn’t really a thing.) Reverse dieting seems to work through one of the factors that can impact energy balance: metabolic adaptation. Factors people often overlook-food absorption, stress, genetics, and metabolic adaptation (described below)-have the potential to tip the energy balance “scale” in either direction. These factors go way beyond food and exercise. The energy balance equation is simple, but, as you can see below, many factors affect energy in and energy out. Some people debate whether CICO and energy balance are valid, but only because they misunderstand a key point. Many people know this concept by another name: calories in, calories out (CICO). When you eat less energy than you burn, you lose weight. When you eat more energy (calories) than you burn, you gain weight. There’s some science to back this all up, but before we can dive in, we need to cover the concept of energy balance. This all probably sounds a little hocus pocus abracadabra. It feels paltry and incredibly difficult to stick to.Īs a result, additional calories creep back in and the number on the scale starts to rise.īut if instead they slowly, intentionally, and strategically add the right number of calories over time, they’ll be more likely to maintain their fat loss long-term. That means you must cut more calories to keep the fat loss going.Īnd all too often, by the time someone reaches their goal, the amount of calories they can eat to maintain their weight doesn’t translate to a lot of food. Why? For many reasons, but here’s just one: When you reduce calories and your body size shrinks, your metabolism eventually slows. Most people end up regaining what they lost, and sometimes more. Weight loss is notoriously difficult to maintain. You can see how reverse dieting might apply to the general population. Reverse dieting may be the exception to our “avoid bodybuilding diets” rule. This doesn’t mean zero fat gain, mind you, and the use of PEDs, or performance-enhancing drugs, is also a factor.īut reverse dieting can leave them in a much better position to compete again in the future-compared to following a “see-food” diet that dramatically balloons their body fat percentage.Īnd if they never want to compete again? That’s fine too because they’re back to eating a normal and sustainable amount of food. 
(Again, we’ll go deeper into metabolism in a moment.)Įventually, they hit a calorie intake where they feel energized, are performing well in the gym, and are gaining some muscle-all while minimizing fat gain. This allows their metabolism to adjust upward over time.
And they also usually gradually reduce cardio and focus on strength training. 1īasically, they reverse the steps they took to get competition ready, one nutritional step at a time. Smart bodybuilders slowly reverse their pre-competition diet by strategically and incrementally increasing their portions, an approach first popularized by Layne Norton, PhD. Competitive bodybuilders also usually try to pack on as much muscle as they can during the offseason, and that’s nearly impossible when you’re on a low-calorie diet.īut like everyone else, when bodybuilders gorge on all the food they want, they add plenty of fat to go with that muscle. If they tried to maintain this approach after competitions, the hunger would eventually become overwhelming. )įor weeks leading up to a competition, bodybuilders follow super restrictive diets, which gets them abs you could grate cheese on, but has the unfortunate side effect of slowing their metabolisms.
#Bodybuilding bmr calculator free#
(Want the hottest nutrition, health, and coaching strategies delivered straight to your inbox? Sign up for our FREE weekly newsletter, The Smartest Coach in the Room. In fact, the diets many bodybuilders use to get competition-lean aren’t even sustainable for bodybuilders. Generally, we don’t recommend eating like a bodybuilder.Īll the macro counting, weighing and measuring, restrictive food options, and precise nutrient timing… it just doesn’t make sense for most people.
#Bodybuilding bmr calculator how to#
CP3: How to Solve Behavior-Change Challenges.NCA3: How to Solve Common Nutrition Challenges for Athletes.NCA2: How to Create Personalized Nutrition Programs for Athletes.CDS2: How to Coach Intermittent Fasting.CP3: How to Solve The Toughest Behavior-Change Challenges.
CP2: How to Talk to Clients to Help Them Change. Level 1 Sleep, Stress Management and Recovery Certification.
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