Basic Guide to Calories and Macronutrients.
Calories needed per day = Bodyweight (kgs) x 22 = Calories to keep all bodily functions running.
Do you want to lose Weight? - 500kcals
Gain weight + 500kcals
Are you training today?
Yes + 500kcals per session
No – Stay the same
Do you have an active job?
Yes xtotal calories by 1.4
Non Active Job x 1.2
Total Calories - Example for a 100kg male trying to gain weight
e.g. 100kg male 100kg x 22 = 2200
Non active job 2200 x 1.2 = 2640
Gain weight 2640 + 500 = 3140
Training day - YES (1 session)
3140 + 500 = 3640
Macronutrients - Example for a 100kg man
• Protein = 2 - 2.4g per kg body weight. E.g 100kgs x 2.4g = 240grams
Fat = 0.9-1g per kg Body weight. E.g 100kgs x 1g = 100grams
Carbohydrate (This is where it is tricky)
Total Calories = 3640 Protein contains 4 calories per gram = 240 x 4 = 960 Calories
Fat contains 9 calories per gram = 100 x 9 = 900 calories
Therefore 3640 – (960 + 900) = 1780 calories left to fill with carbs. Carbs contain 4kcals per gram so 1780/4 = 445 grams of carbs.
• Protein and fat stay pretty much the same EVERYDAY. Carbohydrate should be manipulated for training. • The day before a game you must eat 4g/kg Bodyweight in Carbs for performance • Eat Carbs the meal before and the meal after training for maximum performance, recovery and body composition. • Eat Loads of Green vegetables, loads and loads.