Proteins

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 coeffi cient that represents the average activity of the subject, which includes sports (PAL, Physical Activity Level) and the non-sporting one (NEAT, Non-Exercise Activity Th ermogenesis, which is made up of all the daily movements outside the sporting activity). Let’s see what these coeffi cients 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” coeffi cient, our total energy expenditure result will be approximately:

1500 × 1.5 = 2250 Kcal (energy requirement) Th e daily caloric requirement is also defi ned 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.

Starting from this value, we must take into consideration the goal we want to achieve and, therefore, in which phase of the preparation we fi nd ourselves, since, based on the fact that we will make a decision to move towards the defi nition or the muscle building, we will have to take into account some key points. Bodybuilding,

BMR – 30% Cut of 15-20% the cut’s rst ideal step

TDEE 100% maintenance

BULK ZONE

+15% intermediate +30% under 23

THE THEORY OF – 500 KCAL

CUT ZONE

+10% advanced +20% beginner

Figure 12.1 Th e fi gure represents the reference values, personally processed, of the caloric requirements according to the TDEE. Th ey vary according to the age, the starting level of the subject and the goal.

1 Th is 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.

like fitness, is an esthetic sport, in which the athletic performance is a secondary parameter compared to parameters such as the body fat, muscularity, lines and symmetry. We must necessarily take these into account when we are setting up a nutritional plan.

Furthermore, the TDEE is certainly our theoretical reference point, but it is important to remember that, when dealing with bodybuilders, amateurs or agonists, it does not always perfectly reflect reality. Let me explain better: it happens, in fact, that while taking different amounts of Kcal than the estimated TDEE, the subject maintains their weight and their body composition. In reality, this happens often; obviously, if the real TDEE is higher than the theoretical one, the implications can be mainly positive. What if the opposite happens? If the real daily expenditure is lower than the theoretical one, we should first try to restore the metabolic functionality. Let’s briefly see one of the possible strategies.

If the body fat is within the optimal parameters3 for bodybuilding and fitness, there is a tendency to start from the caloric intake that was established up to that moment and then gradually increase it 100-150 Kcal per week, using carbohydrates, until we reach the estimated theoretical TDEE. In this way, we will gradually create a “work area” to which we can add or remove the right caloric quota.

If, on the other hand, the starting body composition is outside the recommended parameters and the real TDEE is lower than the theoretical one, we will be facing a situation of a metabolic inflexibility to nutrients, due to multiple and variable factors, including: insulin sensitivity, silent inflammation, hormonal changes, stress. In these cases, besides obviously investigating these points, to possibly restore the physiology of the subject, it would be necessary to bring the body fat back within the recommended parameters, by adding margins in order to cut the Kcal and/or increase the energy expenditure. Once the body fat returns to optimal values, we can try to reset the diet by returning at least to the theoretical TDEE: we could do this by adding calories from carbohydrates weekly, as mentioned above, but possibly distributing them in peri-workout moments4. Once we have realigned ourselves to the TDEE, if the metabolic condition of the subject allows it, we can obviously also expect to overcome it for the muscle building phase.

Muscle building phase (bulk phase)

Bodybuilding, as the word itself implies, is the sport par excellence in which the main goal is to build muscle mass. To set up a nutritional plan which is oriented towards this goal, it is useful to evaluate the level of the athlete we are referring to: beginner, intermediate or advanced. The more the subject is adapted and accustomed to the stimulus induced by the training, the lower the caloric surplus necessary to adequately deal with the bulk phase.

3 By optimal parameters of body fat we mean the percentages of body fat that allow you to start/continue the phase of muscle building. For men, we are talking about 12-18%, for women 22-28%. In fact, if we are beyond these values, we should first proceed with a body transformation before moving on to the actual bulk. 4 Peri-workout means all the time, before, during and after the training, that is: pre-workout, during-workout, post-workout.