Body recomposition – John Romaniello As an example, let’s create an imaginary client
that we can work with. We’ll call him
Pythagoras, for no reason other than it makes
1. Determining Your Maintenance Calories me giggle. Our man Pythagoras is a 2,580 year
old male who weighs in at a soft 194.5 and
Before we do anything else, we need to figure 18% bodyfat—which isn’t bad for a guy his
out your maintenance calories, meaning the age.
energy intake that would be required to stay
pretty much the way you are. At 194.5 pounds, P-Thag (as the kids call him)
has 35 pounds of fat (194.5 x .18 = 35.01), and
I use some formulas that I’ve found to be 159.5 pounds (194.5 – 35) of LBM.
effective as starting points, making some
adjustments for body fat levels. Using my above guidelines, Pythagoras
maintains at about 2400 calories.
In the table below, LBM refers to “lean body
mass,” meaning the amount of your body mass
that isn’t fat. So if you way 150lb and have
2. Determining Your Body Recomp Calories
10% body fat, then 15 pounds of your body’s
mass is fat, so you have 135lb of LBM. For body recomp, P-Thag will be eating about
500 below maintenance (1900 calories)
on Non-Workout days, and 100 above
Energy Needs maintenance on Workout days (2500).
Current Body Caloric Intake/ One important thing I stress with all of my
Fat clients: for body re-composition, it is most
Cal per pound of effective to eat for your desired body.
LBM
During the course of his training program, our
6%-12% 17 client can hope to gain about 3-5 pounds of
12.1%-15% 16 muscle. So let’s shoot for the stars and use 5
as a jumping off point. That means we want to
15.1%-19% 15 structure his protein intake around having 164
pounds of LBM.
19.1%-22% 14
On Non-Workout days, I recommend 1.35
22.1% or 13
grams of protein per pound of goal lean body
above
mass and .5 grams of carbohydrates per
pounds of current lean mass. The difference
comes from fat.
The obvious reason for this structure is rate of
fat loss. That would put our client’s protein intake at
222.5g per day. To make math easy, let’s jump
The more fat you have on your body, the faster
that up to 225g, which gives us an even 900
you can lose it, and the more of it you can
Calories per day coming from protein. We
lose without sacrificing LBM. Therefore, you
simply divide the current LBM by 2 and arrive
can consume fewer calories and still have a
at 80—and so Pythagoras will eat that many
pretty decent rate of fat loss without really
grams of carbs per day, for about 320 Calories.
negatively affecting the metabolic processes
The other 680 Calories will be coming from
responsible for fat loss and even muscle gain.
fat—about 75 grams.
Fat people just need to eat less.
All told, the diet looks like this:
John Romaniello Calories and macros count Page 1 sur 4
Non-Workout Days
Macronutrient Amount/g Calories
Protein 225 900
Carbs 82 330
Fat 75 675
Total
Calories 1905
On workout days, I recommend about 1.5-1.6
grams of protein per pound of desired LBM
(165 x 1.6 = 264), and 1g carbs per pound of
current LBM (159), with the difference coming
from fat.
Here’s what that would look like for our
example.
Workout Days
Macronutrient Amount Calories
(Grams)
Protein 265 1060
Carbs 160 640
Fat 100 900
2600
Total
Calories:
Going back to what I had said earlier, no
matter how you look at it, all Calorie formulas
are sort of educated guesswork. However, they
provide us with a starting point from which we
can really adjust and redirect our [Link] the
vast majority of cases, the above
numbers/breakdowns are the best possible
starting point for any short term body
recomposition program.
In the vast majority of cases, the above
numbers/breakdowns are the best possible
starting point for any short term body
recomposition program.
John Romaniello Calories and macros count Page 2 sur 4
Applying the above to my numbers of now
– 6 Dec 2017 Non- Grams Calories
workout
BW : 67 kg = 67 x 2.2 lbs = 147.5 lbs days
BF : 27% = 0.27 x 147.5 = 39.8 lbs
LBM : 0.73 x 147.5 = 107.7 lbs Protein 152 608
Maintenance calories = LBM*BF factor Carbs 54 216
= 107.7*13
Fat 8.5 76
= 1400 Cals
Total 900
Non-workout days: 500 below maintenance
Workout days: 100 above maintenance
Protein intake: Eat for desired body, shoot
Workout Grams Calories
for 5 lbs of muscle gain: LBM = 112.7 lbs
days
Non-Workout days: Protein 181 722
Protein: 1.35*112.7 g = 152 g = 608
Cal
Carbs 108 432
Carbs.: 0.5*107.7 g = 54 g = 216 Cal
Fat: difference = Fat 38 346
Aim to lose 0.7% weight every week Total 1500
Workout days:
Protein: 1.6*112.7 g = 180.3 g
Carbs.: = 107.7 g
John Romaniello Calories and macros count Page 3 sur 4
Workout Non- Workout Non-
workout workout
Protein 722 608 Protein 181 152
Carbs 432 216 Carbs 108 54
Fat 38.4 76 Fat 38 9
Total 1500 900 Total 1500 900
John Romaniello Calories and macros count Page 4 sur 4
