No pictures of food or meals (except nutrition day thread if you want). This stops us from becoming /r/fitness or a beginner based sub.Ĥ) No memes, gifs, green-text style of any kind. A question is determined to be a beginner question at moderator discretion. Exceptions may be made for competition posts but still more detail is very much appreciated.ģ) Beginner/simple questions can be asked in the weekly beginner question thread or the weekly question thread. Use /r/ProgressPics or similar sub if you just want to post a pic. This allows progress posts to help others and do more than inflate your own ego. Include details of your training age, training style, height, weight, and other relevant factors. This helps us to keep spam down.Ģ) NO PICTURE POSTS!!! All progress posts should be text posts. If you have a question please find an appropriate discussion thread instead of making a separate post.ġ) No posts from your own youtube, social media, or blog, no matter how high quality it is. Issues a few warnings, Required input is goals, weekly skin fold measurements, daily body weights, daily activity hours, daily total food calorie intake, daily workout minutes, and a few monthly body dimension measurements.A place for for those who believe that proper diet and intense training are all you need to build an amazing physique.ĭiscuss NANBF, INBF/WNBF, ABA, INBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! It tracks and calculates a bunch of various calories and body metrics that are averaged and charted by week. Works for US pounds only, no metric Kilos but formulas could be altered. Probably not the most efficient or clean spreadsheet but it works for me. The download contains my current data for example data, which can be cleared. It uses Excel macros for automating certain tasks so it will give you macro security warnings until you set it in security as trusted. It runs in the Excel 2010 program and is a work in progress. !185&authkey=!ACYKV4SEtj6nuXs&ithint=folder%2cxlsm Here it is if anyone can make use of it, or parts of it. I have not totally verified all the convoluted formulas in my spreadsheet but my real life testing seems to indicate they are close to accurate. I might incorporate some of this into my calorie tracker spreadsheet. I hope this helps a bit, I'm writing this on my phone from the break room, so it may not make as much sense written down as it does in my head I also want to say that a lot of the science behind the ranges (carbs especially) is based on endurance athletes, and 1 hour of continuous moderate to high intensity endurance exercise does require quite a bit more energy (again, carbs especially) than an equivalent amount of time weight training.
This may include football players doing two a days, or endurance athletes that have long training sessions. Heavy and very heavy activity usually means people training at moderate to high intensity's for 2-3+ hours a day or multiple times a day. This may also be someone with an active job that doesn't train much. Everybody trains differently, so it's hard to nail down an activity level based on hours training alone. This could be someone that has a pretty sedentary job, but goes to the gym for 1-2 hours after work and works out pretty hard. Id say moderate activity is the category most people who exercise regularly fall into. So if you don't move around much and it's an off day or you're taking it light.
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