OK START RANT.
It started the other week. Having succumbed to my fat addiction, mostly in the form of mock meat and chocolate, I jumped on the scales to discover I was so close to tipping 82kgs, I had to call it 82. tape measure around the waist 102cm. UH oH, I'm now officially pushing obesity (in fact by standard definition, I AM OBESE!)
So I do 2 things straight away, I revive my stats on www.nutridiary.com update my starting stats, and put in a goal to "reduce weight" to 70kgs, by .5 kg a week. Hmmmm nutridiary then recommends calorie restriction of 551 kcals a day. O-Kay! 1800 cals a day is significantly different to what DR recommends with his generic 3000 kcals a day minimum.
2nd thing is I start using my xbox with kinect for some basic fun exercise routines. get down, who'da thunk it. I'm working up a sweat & playing puter games at the same time!!! noice
So, it's off to the books and internet. Clinical Sports Medicine (The Bible, by Bruckner & Khan), talks about weight, if you want to lose it GENERALLY (ie: how it's viewed by the free section of above website) restrict your calories - less calories, less energy, more incentive for the body to utilise fat storage, less incentive to balance fat with water in adipose tissue (Less flob basically). PROBLEM, CSM then goes onto point out that contra to the desires of athletes, this approach will also most likely result in the loss of "lean mass" (all the non flobby bits), so basically muscle tissue. So "use it or lose it"
They then point out that most athletes want to maintain or increase lean mass, and so go on to point out an average increase of calorie intake of 700-1000 calories per day to increase muscle tissue by 500g to a kilo a week. Damn! that's a lot. So now it gets a bit more sophisticated, lean mass vs fat %. No problemo, I already have digital scales that measure that. except with a wee bit of research & experimentation I decide the validity of the readings from my scales are dodgey.
Now it's onto eBay, I have found some old school calipers for $33, and until then there are websites that guesstimate your BF by taking measurements of height, waist and neck and inputting weight .... which gave much more consistent and believable results.
So I now have a goal of reducing my waistline by reducing my Body fat percentage, and I would like to increase my lean mass by 5kgs. Now, depending on which website I go to my daily calorific intake for BMR+general "doing stuff" is 2250-2400 kcals per day. Input into nutridiary today, basic cals + todays exercise + "increasing weight" of 125 g per week = 2850 kcals .... HOLY TOLEDO BATMAN!! I'm back to being within 150 kcals of Durianriders 3000 kcals per day. It's also interesting how changing the focus increases nutridiary's output by 1000 kcals!!!
Basic summary, you want to put on lean mass, eat the amount of cals per day as the gain you want in a week. 125g per week = 125-135 kcals extra per day PLUS enough extra kcals for your exercise. Also an increase of muscle mass and activity will stimulate the BMR, requiring more energy, thus more fat burn during periods of low activity (glycogen sparing). Understand your outcome, how to best get there, and use SPECIFIC advice, rather than generalisations.
Peace kids, Lemme