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  #76   ^
Old Thu, Dec-05-02, 09:27
Iowagirl's Avatar
Iowagirl Iowagirl is offline
empress of fashion
Posts: 16,339
 
Plan: Atkins
Stats: 178/161.5/145 Female 5'3"
BF:
Progress: 50%
Location: Iowa
Default

Thanks! I know my bf% (calculated from the website, don't know how accurate that is...). I was thinking the article said fat should be more like 30% the current or something like that but I left my exact figures at home. I do recall that refeed calories should be 1.1-1.2x the average amount.

When did eating turn into a math lesson?

And what is power plate?
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  #77   ^
Old Thu, Dec-05-02, 15:01
Fietser's Avatar
Fietser Fietser is offline
Senior Member
Posts: 254
 
Plan: carb/calorie cycling
Stats: 187/134/128 Female 1,59m
BF:36%/25%/21%
Progress: 90%
Location: Netherlands
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OK.. got it figured out now. the carbup should be:
70% of total and for fat & protein 15% each.
UNLESS protein would be less than 150 gram.. in that case you keep the rest the same but up the protein...

In that case I would be ingesting 400 kcals more than on normal days..

I am bad at math but still love number crunching

Power Plate is a vibration plate exercise.. it is claimed you can do the same thing as with weight training but then in just 30-60 seconds... continuous contraction you know.. rather than a lot of rest ..

Well, I will take it with a grain (bushel?) of salt, but it may deplete my muscles ...
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  #78   ^
Old Thu, Dec-05-02, 15:10
Iowagirl's Avatar
Iowagirl Iowagirl is offline
empress of fashion
Posts: 16,339
 
Plan: Atkins
Stats: 178/161.5/145 Female 5'3"
BF:
Progress: 50%
Location: Iowa
Default

Ok, let me see now....I figure my calories at 1.1x what I normally take in. 70% of THOSE should be in the form of carbs, 15% protein, 15% fat.

I don't suppose you know how this works in turns of grams....?

I've never heard of that power plate. Is it new or am I just out of touch?
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  #79   ^
Old Thu, Dec-05-02, 15:48
Fietser's Avatar
Fietser Fietser is offline
Senior Member
Posts: 254
 
Plan: carb/calorie cycling
Stats: 187/134/128 Female 1,59m
BF:36%/25%/21%
Progress: 90%
Location: Netherlands
Default

No, you don't take 1,1 times your normal intake..

You start with 10 times your LEAN body mass in kg.
Mine is 48 kg.. so I'd need to carb up on 480 g of carbs.
However, I already ingest 150 g of carbs during the week, which I subtract.. 480-150 = 330 grams..
330x4=1320 kcal.
1320 = 70% , so 100% = 10/7 times 1320 = 1886 kcal.
15% of that is 283 kcal for fat = 283/9=31,4 g of fat
For protein that would be 283/4 = 71 grams.. no way, you need 150 grams = 150*4=600 kcal.
Difference: 600-283=317 kcal more.
New total: 1886 plus 317 = 2203 kcal.
Now you have:
- protein = 600/2203 = 27,2 %
- fat = 283/2203 = 12,85% or should it be 15%
- carbs = 1320/2203 = 59,9%.

It remains fuzzy math .
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  #80   ^
Old Thu, Dec-05-02, 16:02
Iowagirl's Avatar
Iowagirl Iowagirl is offline
empress of fashion
Posts: 16,339
 
Plan: Atkins
Stats: 178/161.5/145 Female 5'3"
BF:
Progress: 50%
Location: Iowa
Default

Not sure I understand why, since this is a refeed, you would subtract the carbs eaten earlier in the week.
Plus the 1.1x was what I got from the article you (it was you, wasn't it?) posted, earlier.

I'm thinking the only thing lean on me is my head which probably weighs a good 5 pounds. Therefore I'm looking at 50 grams of carbs a day. How's THAT for fuzzy math?!
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  #81   ^
Old Sat, Dec-07-02, 14:07
Fietser's Avatar
Fietser Fietser is offline
Senior Member
Posts: 254
 
Plan: carb/calorie cycling
Stats: 187/134/128 Female 1,59m
BF:36%/25%/21%
Progress: 90%
Location: Netherlands
Default

Well Iowagirl.. the math left me feeling dizzy and I decided to just take a 'healthy' junk day with chinese take-away: stir-fry veggies with meat, an omelet in sauce and fried rice.
Rather than eating everything in 2 sittings as I used to do, I'm now splitting it up in 6 different meals..

My stomach really has shrunk.. and I'm feeling hungry sooner too.. but actually i find it difficult to eat all the carby foods now.
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