A simple question really - possibly more trivial then anything else but I digress…
The method I have been using to calculate my intake has been from a couple of old article by Thibs:
Nutrition for Newbies Part 1: http://www.tmuscle.com/readArticle.do?id=1793585
Nutrition for Newbies part 2: http://www.tmuscle.com/free_online_article/sports_body_training_performance/nutrition_for_newbies_part_2
As for the method itself:
Step 1: Calculate BMR using:
BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Step 2: Multiply by an activity multiplier - say 1.6 for people with moderate activity who train a few times a week.
Step 3: Multiply by a goal multiplier - 0.8-0.9 for fat loss, 1 for maintenance and 1.1-1.2 for gaining mass.
My question is really about Step 2… the definition for this activity factor includes how much one exercises, etc.
Does this mean that workout nutrition is included in the calculated intake? If this is the case then it would assume pretty much constant calories throughout the week.
I went with the above formula + a PWO shake on training days and found I gained weight slightly at “maintenance”… and even at 90% of that intake as I am trying to drop fatty tissue - I have barely dropped anything. I have put this down to poor meal timing and poor sleep patterns wrecking my metabolism… but I am just curious about whether I have got the whole thing wrong by adding in the PWO shake calories on top of everything else.
Regardless this week I am focusing on improving my meal timing and sleep patterns… and possibly dropping calories by a further 5%.