- 18 if erring on the side of caution if prone to fat gain or somewhat sedentary
- 22-24 for those that are able to stay lean year round or are extremely active
1. Deficiency: Not enough amino acids for even the basic functions. Causing a reduction in muscle protein synthesis and possible muscle loss.
2. Accommodation: Nitrogen balance is achieved, and all basic needs are met in the body.
3. Adaptation: Basic needs are met, including enough for optimal enzyme function, muscle protein synthesis etc.
4. Excess: Large increases in amino acid oxidation/excretion. Muscle protein synthesis is not stimulated any further than in adaptation.
The goal here is to land in ‘Adaptation’.
- How satiated are you?
- Do you prefer eating carbs over fats, or vice versa?
- How is mental clarity, wellbeing and libido?
- Hair, skin and nails?
3240 (calories) x 0.25 (percent) = 810 calories allotted to fat
- Calories: 180 x 18 = 3240
- Protein: 180 x 1.2 = 216 grams of protein / 864 calories
- Fat: 3240 (calories) x 0.25 (percent) = 810 calories / 90g of fat
- Carbohydrate: 3240 (total) minus 864 (protein) minus 810 (fat) = 1566 / 391 grams of carbs
- Calories = 3240
- Protein = 216g
- Fat = 90g
- Carbohydrates = 391g
- Breakfast = 15% total carbohydrate
- Pre-workout = 25% total carbohydrate
- Post-workout = 25% total carbohydrate
- Remaining 35% spread evenly through other meals