Pandemic Fitness for fatties 101: Diet/Macronutrients

[Nak Muay]

Now that we're stuck at home for the foreseeable future, be prepared to gain some weight. Your body's caloric requirements are vastly different to what they were pre-lockdown. You can combat the excess fat-gain in two ways, exercise and diet however diet will play a significantly bigger role now that our movements are restricted and gyms are a no go.

BMR, Macronutrient and Caloric manipulation
Before you diet/start fucking with your food intake you need to calculate your Basal Metabolic Rate, this is the minimum calories needed while you sit on your ass doing nothing.

There's several equations to calculate this, but I prefer Harris-Benedict:

• Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
• Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

There are also several online calculators that find your BMR for you minus the ball-ache. Once you find your BMR, adjust the calories accordingly if you exercise at home, that should near enough be your maintenance calories. You can adjust the calories at that point for whatever your specific goal is, losing body-fat etc.

Counting the the main macronutrients is the easiest way to keep your food intake in line with your maintenance calories. The general rule of thumb is:

• 1g of Protein = 4 calories
• 1g of Carbohydrate = 4 calories
• 1g of Fat = 9 calories

Again there's varies different apps you can use to track your daily caloric intake, but I'd personally recommend by Myfitnesspal. Generally speaking if you're healthy and don't have diabetes, your Macro split/ratio doesn't matter as much as you general caloric intake. However, I'd recommend a 50/25/25 carbs/protein/fat ratio, but if you do have decent equipment/weights I'd make it 40/30/30. Fat shouldn't be the first macro you reduce due it being tied to hormone production, reduce carbs instead. If you don't have a lot of protein rich food on hand, get some cheap protein powder.

The main source of your carbs should be foods with a low glycemic index, whole-wheat pasta, bread, brown rice etc. There's no point in spiking your blood sugar after every meal when you can't even exercise properly.


The best way to see if you're gaining weight/fat is an actual scale, mirrors aren't a good indicator. If you want to be even more accurate get some cheap skinfold calipers and tape measure.
Or you could just embrace it and join the growing fat-acceptance/large-bodied movement

Why I’m Saying Fat Acceptance over Body Positivity

If body positivity is going to do what it was always supposed to do, it needs to include fat acceptance.

www.healthline.com

BMR Calculator

This free BMR calculator estimates basal metabolic rate based on well-known formulas. Also, learn more about variables that affect BMR.

www.calculator.net

Calorie Tracker & BMR Calculator to Reach Your Goals | MyFitnessPal

Reach your health, fitness & weight goals with MyFitnessPal, the #1 nutrition tracking app. Macro & calorie calculator, food tracker, and fasting app in one. Download today!

www.myfitnesspal.com

A good guide to good carbs: The glycemic index - Harvard Health

Picking good sources of carbs can help you control your blood sugar and your weight as well as help ward off a host of chronic conditions, from heart disease to various cancers and diabetes. One wa...

www.health.harvard.edu

 

[dr.leorio]

Since all gyms are closed I'm forced to do calisthenics and run outside like an cadaan person. This corono shit needs to end so I can lift real weights again

 

[Nak Muay]

Since all gyms are closed I'm forced to do calisthenics and run outside like an cadaan person. This corono shit needs to end so I can lift real weights again

Get some resistance bands sxb, they'll make body weight exercises harder and a cheap pull-up bar.

 

[Caaro]

I'm honestly hoping for the weight gain. I started hitting the gym for a few months and kept at it, all it did was just make me a little stronger and more lean, my body still has a bad body fat%. I'm hoping I can stuff myself for the quarantine and if it ever lifts I can go back to the gym just a bit bulkier, which should help my gains as well.

 

[Bernie Madoff]

Nice thread bro.

Just I can’t wait till gyms are open. Working out at home just ain’t it

 

[Ferrari]

great time to bulk.
eat everything, cut later.

 

[lalayariis]

Nice thread bro.

Just I can’t wait till gyms are open. Working out at home just ain’t it

Have @LRW20 sit on you while you do pushups and you’ll bulk up even more

 

[LRW20]

Have @LRW20 sit on you while you do pushups and you’ll bulk up even more

You come back to sspot and you already throwing shade at a nigga smh

 

[Nak Muay]

I'm honestly hoping for the weight gain. I started hitting the gym for a few months and kept at it, all it did was just make me a little stronger and more lean, my body still has a bad body fat%. I'm hoping I can stuff myself for the quarantine and if it ever lifts I can go back to the gym just a bit bulkier, which should help my gains as well.

Don't sxb, that's a recipe for disaster. You wouldn't actually gain any lean tissue, you'll just increase your bodyfat which is just detrimental visually and physically.
You're lucky wallahi, you've got a fast metabolism. You're probably under eating. It's a common problem.

Just start tracking your calories and increase them by 250 calorie increments till you're happy with the rate at which you're gaining muscle.

If you struggle with eating the calories, get a mass gainer. It's loaded with sugar but it should help you add size if you're under eating.

Serious Mass | Optimum Nutrition UK

Optimum Nutrition’s Serious Mass is the ultimate weight gain formula. If you find it difficult to gain weight, Serious Mass will help you develop the physique you've always wanted!

www.optimumnutrition.com

 

[Afrique]

Thanks for the educational thread. There are also apps you can use to work out with and they help you track what you’ve done.

 

[lalayariis]

You come back to sspot and you already throwing shade at a nigga smh

I miss you sending me those sappy videos, my simps got too bold becoming weird niggas while I was taking tests

 

[Nak Muay]

Nice thread bro.

Just I can’t wait till gyms are open. Working out at home just ain’t it

I'd invest in a home gym wallahi sxb, I think there's probably gna be a second wave.

 

[LRW20]

I miss you sending me those sappy videos, my simps got too bold becoming weird niggas while I was taking tests

stop derailing this educational thread with your petty insults

 

[lalayariis]

stop derailing this educational thread with your petty insults

So I see you’re an evolved version of yourself now, aight I’m out.

 

[Caaro]

Don't sxb, that's a recipe for disaster. You wouldn't actually gain any lean tissue, you'll just increase your bodyfat which is just detrimental visually and physically.
You're lucky wallahi, you've got a fast metabolism. You're probably under eating. It's a common problem.

Just start tracking your calories and increase them by 250 calorie increments till you're happy with the rate at which you're gaining muscle.

If you struggle with eating the calories, get a mass gainer. It's loaded with sugar but it should help you add size if you're under eating.

Serious Mass | Optimum Nutrition UK

Optimum Nutrition’s Serious Mass is the ultimate weight gain formula. If you find it difficult to gain weight, Serious Mass will help you develop the physique you've always wanted!

www.optimumnutrition.com

You don't understand man, I'm 5'10 110 lbs. That's way too little, I need like 20 pounds more, of course I'm not gonna overdo it and just stuff myself with sugar and oils but it wouldn't hurt to gain some pounds. Any fat is good fat when your BMI is less than 18

 

[Nak Muay]

You don't understand man, I'm 5'10 110 lbs. That's way too little, I need like 20 pounds more, of course I'm not gonna overdo it and just stuff myself with sugar and oils but it wouldn't hurt to gain some pounds. Any fat is good fat when your BMI is less than 18

Get that mass-gainer I told you about and eat ≥ 2,200 cals a day. At a 50/25/25 macro ratio, that breaks down into 275g Carbs, 137g Protein and 61g Fat.

In your case, you have to count calories sxb, get a food scale and log everything in the myfitnesspal app. You're probably not eating as much as you think you are, it's a chore but you need to be regimented and meticulous to see results. Good luck