(Please take your time to read and leave some comments)
Hi, my current body weight is 57kg and fat percentage is approximately 12%. I have a low to moderate activity level.
I've found out my calorie requirement for body building using calculators from two websites.
The first result is 3068 kcal from an article written by John Berardi on http://www.bodybuilding.com/fun/berardi41.htm, this value is calculated by:
The second result is 2835 kcal from http://www.besthealth.com/besthealth/wellness/nutrition_calc.htm, it is based on several factors:
Now my question is:
Are they valid?
Does nutrition composition matters? Or only the protein amount matters?
Are they applicable for HSN?
There is also an article by John Berardi about the science of Nutrient Timing, http://www.bodybuilding.com/fun/berardi54.htm. It basically talks about during the workout day, there are four different phase - energy, anabolic, growth and "rest of the day" phase.
If yes, what should be the nutrition composition for the rest of the day and what is about the amount for each goal?
What is the best energy and nutrition split for every meal for HSN? And what about the timing?
If there is already reference available for these, please post the links
Thanks for your time information
Hi, my current body weight is 57kg and fat percentage is approximately 12%. I have a low to moderate activity level.
I've found out my calorie requirement for body building using calculators from two websites.
The first result is 3068 kcal from an article written by John Berardi on http://www.bodybuilding.com/fun/berardi41.htm, this value is calculated by:
- BMR = 1604 kcal
- activity level = 962 kcal
- exercise (in this case, 1 hour HST) = 342kcal
- thermic effect of food (protein only, 1gram per body pound, for my case 128gram) = 160 kcal
The second result is 2835 kcal from http://www.besthealth.com/besthealth/wellness/nutrition_calc.htm, it is based on several factors:
- weight = 57kg
- sex = male
- age = 19
- goal = gain weight
- activity level = intermediate
- carb - 425g
- protein - 71g
- fat - 95g
Now my question is:
Are they valid?
Does nutrition composition matters? Or only the protein amount matters?
Are they applicable for HSN?
There is also an article by John Berardi about the science of Nutrient Timing, http://www.bodybuilding.com/fun/berardi54.htm. It basically talks about during the workout day, there are four different phase - energy, anabolic, growth and "rest of the day" phase.
- Energy phase is pre-workout carb and protein drink (protein:carb = 1:2)
- Anabolic phase is post-workout carb and protein drink (protein:carb = 1:2)
- Growth phase (6 hours after workout) is two carb and protein meals (protein:carb = 1:1 for both meals)
- "Rest of the day phase" (normal physiology period) is 3 meals consist of either protein and fats with veggies or protein and carbs with some EFAs. The amount is determined by goal.
If yes, what should be the nutrition composition for the rest of the day and what is about the amount for each goal?
What is the best energy and nutrition split for every meal for HSN? And what about the timing?
If there is already reference available for these, please post the links
Thanks for your time information

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