And your curious, about what you should do with all these calories you have calculated out (hopefully you read my post earlier about calories, if not. Dont read this and GO read it now, so this information doesn't confuse you.)
What I believe in...
I believe in something called "Carb cycling" and this has to do with days you are training and days you aren't training. Training means that you did some EXTREMELY hard work. This doesn't mean when you go for a run for 20 mins, or when you do your "homework" assignments I give you. I'm talking about an hour run, or stair sprints for 45mins, or when you goto the gym for an hour (like the sessions you do with me.)
So on these training days, you should eat your "maintenance" calories that you figured out (basal metabolism)... and add 10% to that amount, this is no matter if your trying to gain weight or trying to lose weight. Trust me, so take your maintenance (lets say its 2500 calories), so i'll add 10% to that amount.
2500+10%(250)=2750calories, this is only on the days i goto the gym. And since your eating more, and your doing heavy exercise, I want you to eat high carbs, low fat, and high protein. So take your bodyweight and eat that in grams of protein (if I weigh 180lbs, that means 180grams of protein.)
And then put about 40g of fat in there, then fill the rest of your calories with carbs, it'll probably end up being around 300g of carbs.
And as for your "off days" or the days your not working your ass off in the gym with me, then eat your maintenance calories but take off bout 20% of calories. So lets assume again my Basal Metabolism is at 2500, so lets take away 20%.
2500 - 20% (500) = 2000 calories on my off days. So, like on your "training days" you had low fat and high carbs. Well on your off days its the opposite. You want low carbs, aim for around 150 MAX on carbs if not less, around 100grams would be probably a good spot to start with.
Aim for your bodyweight in protein (so 180grams for me.) As for fat, it should be the rest of your calories. You'll probably end up with something around 80-100grams of fat. These should be on the days your not doing much.
So there you go. Please get out and go run stairs!!! Stairs are good, increases lean muscle mass and makes your more flexible in your hips. I like to skip stairs on my sprints because it makes your muscles stretch further in order to get up the stairs quicker!
Then go do some push ups and jumping jacks! GO!
See you guys later!
