Macronutrient intake and VO2Max for a 24 year old athlete.
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25th Aug '09, 12:05am
Is carb loading a good book for information on intake of both carbs and fat for a high intensity anaerobic exercises? I am interesting in precisely calculating my caloric intake and my macronutrient ratio. I have read that during an anaerobic workout your body uses 54% carbs, 39% fat, and 6% protein. Post workout and during slower movements in the day your body uses 6% protein, 54% fat, and 39% carbohydrate. Is this true or is there a more precise measurement I can use? Here's a good article on how the body metabolizes macronutrients Here's an article about the importance on dietary fat intake and a calculator for calories expended. You'll be surprised to find you're not taking in enough calories and that is why you are not recovering or getting stronger. According to the above links I probably need to take in 5700 calories a day in order to maintain my 240 pound build. I want to work down to 6% bodyfat. This is based on if I were to attend college, work 4-8 hours a day at a physical job, practice 20 minutes of olympic weightlifting/HIT hybrid three times a week, sprint, dance, calisthenics, do martial arts, stretch, and jump rope. That would be a total of 5-10 hours a week of exercising and other non athletic activities. 8 hours of sleep a day. I am going to work to attain Bruce Lee's quality and intensity. Thank you, Daniel Christopher Holt
My activities calculated:
25th Aug '09, 11:02am
I finished calculated all my activities Monday-Friday. I will also post my Saturday calorie requirements too. I fast on Sundays completely.
For a 240 pound male:
8 hours of sleeping: 823cal, 700cal of fat, 123cal of carbohydrate
Working:
Physically moving and carring things for 4-8 hours: 2057-4115cal, 1750-3500cal of fat, 307-615cal of carbs
Standing and light talking for 4-8 hours 1000-2000cal, 850-1700cal of fat, 150-300cal of carbs.
Other Activities:
8 hours relaxing, watching tv, playing videogames, reading, talking, sitting, typing: 1400cal, 1190cal of fat, 210cal of carbs
Athletic Activities:
20 minutes of High Intensity Olympic Weightlifting: 800cal, 210cal of fat, 590cal of carbs
5 minutes of jump roping: 175cal, 120cal of carbs, 45cal of fat
20 minutes of calisthenics: 305cal, 210cal of fat, 95cal of carb
20 minutes of stretching: 95cal, 80cal of fat, 15cal of carb
20 minutes of dancing, high, medium, and low: 381, 210, and 114cal
5 minutes of wrestling: 57 cal, 48.5cal of fat, 8.55cal of carb
1 hour of martial arts practice: 285cal, 243cal of fat, 43cal of carbs
On Monday, Wednesday, and Friday I will work between 4-8 hours of physical labor or sitting with office work, spend two hours doing all the athletic activies I listed, doing other things such as college, writing, sitting, watching tv etc., and sleep the last 8 hours of the day. 5410-7633cal, Carb: 361-478g Fat: 397-691g
On Tuesday and Thursday I will day everything I listed except for High Intensity Olympic Weightlifting. 4610cal-6833cal, Carb: 214-330g Fat: 374-669g
Carb/Fat
856-1321/3367-6017
On Saturday I may work but otherwise I won't be doing any athletics. 4000-6223cal on this day. 150-232g of carbohydrates, 378-585g of fat
On Sunday I won't do anything, including eat. 3623cal, 342g of fat, 136g of carbs.
BTW, I am having an additional 87g of protein a day. I have 0.36g of protein per a pound of bodyweight.