Chapter 12 ▶ Nutrition in bodybuilding
To choose how to calculate the energy needs, a practical alternative could be to multiply the basal metabolic rate (BMR), already calculated as mentioned above, by a coefficient that represents the average activity of the subject, which includes sports (PAL, Physical Activity Level) and the non-sporting one (NEAT, Non-Exercise Activity Thermogenesis, which is made up of all the daily movements outside the sporting activity). Let’s see what these coefficients are and in which cases they should be used: • 1.25 × BMR: a sedentary subject, with a maximum of 1-2 sessions per week1; • 1.50 × BMR: a subject with an average activity, with 3-4 weight sessions per week; • 1.75 × BMR: a fairly active subject, with 4-5 weight sessions per week; • 2.00 × BMR: a very active subject, with 5-6 weight sessions per week2. So, if the basal metabolic rate will be 1500 Kcal and we choose to multiply it by the “average activity” coefficient, our total energy expenditure result will be approximately: 1500 × 1.5 = 2250 Kcal (energy requirement)
The daily caloric requirement is also defined as TDEE (Total Daily Energy Expenditure) and it represents a maintenance caloric quantity, i.e. that allows us to remain in an iso-caloric status. BULK ZONE BMR – 30%
Cut of 15-20% the cut’s first ideal step
THE THEORY OF – 500 KCAL
TDEE 100% maintenance
+15% intermediate
+10% advanced
+30% under 23
+20% beginner
CUT ZONE
Figure 12.1 The figure represents the reference values, personally processed, of the caloric requirements according to the TDEE. They vary according to the age, the starting level of the subject and the goal.
Starting from this value, we must take into consideration the goal we want to achieve and, therefore, in which phase of the preparation we find ourselves, since, based on the fact that we will make a decision to move towards the definition or the muscle building, we will have to take into account some key points. Bodybuilding, 1 This value can also be used in the case of individuals who have had problems with being overweight and obesity in the past. 2 Reference point for all those subjects who maintain a particularly low body fat and who struggle to gain weight.
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