Bringing It All Together
Now that we have discussed each component and its importance, an example is provided for practical illustration.
Age: 21 yrs
Mass: 233 lbs
BMR: 2700 cal
To determine lean mass use the following calculations.
Use this calculator:
Here is a full example of the math, using the subject profile above:
M = Mass
LM= Lean Mass
BF = Body Fat Percentage
FM = Fat Mass [x]
M(BF) = FM
233(.13) = FM
30.29 = FM
M - FM = LM
233-30.29 = 202.71
Therefore, the subject has a lean mass value of 202.71 lbs.
Mentioned earlier was the concept of macronutrient cycling. It is illustrated here.
NOTE: To determine daily caloric intake, multiply body mass by 15.
As Percentage Of Daily Caloric Intake
Daily Calories*: 3495 cal
* To determine daily caloric intake multiply body mass by 15.
NOTICE: After reading the following information, there is a calculator down below that will do all the calculations for you!
In this chart, each macronutrient assumes a different percentage of the overall caloric intake on differing days. Although values for macronutrient percentages vary, caloric intake remains steady and is only changed according to the next graph listed.
To find the exact macronutrient values for different foods, consult resources such as The Complete Book Of Food Counts By Corinne T. Netzer.
To determine the calories required from each macronutrient on each day, use the following calculation.
Protein requirement calculation for day 1:
C = Calories 
P= Protein [32.5%]
C = Carbohydrates [52.5%]
F = Fat [17.5%]
P = C(.325)
P = 3495(.325)
P = 1135
Therefore, of the daily totals, 1135 calories derive from protein.
To determine how many grams of a macronutrient are derived from the calories from the total [as determined by using the above calculation], use the following calculation. Protein will be our example.
P = Calories from Protein 
CPG = Calories per gram of macronutrient [4.5]
GFP = Grams from protein [x]
GFP = P / CPG
GFP = 1135 / 4.5
GFP = 252.2
Therefore, from 1135 calories from protein, 252.2 grams of protein is the requirement for day 1 on the macronutrient cycle.
To determine how many grams per meal will be protein, after the above calculation is performed, divide the answer by 6 [because you will be eating 6 meals per day].
The above calculation may be used to determine fat requirements as well as carbohydrate requirements. Simply substitute the required variables in the appropriate fields to obtain the desired value.
Calorie Reduction Over 11 Day Periods
In this chart caloric intake should be reduced by 300 calories every 11 days. The chart is self-explanatory and as such requires no mathematical formulae to demonstrate its practical application.
Calculate YOUR daily intake for the entire 71 day period!
Now on to the workouts...
Cardiovascular Workout Plan
Cardiovascular Frequency By 7 Day Periods
To determine intensity percentage you must calculate your maximum heart rate. To do this the use the following calculation:
A = Age
MHR = Maximum Heart Rate
220 - A = MHR
220 - 21 = 199
There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. Read the full article here.
Simple Target Heart Rate Calculator
Using the 220 - Age formula.
Therefore the maximum heart rate would be 199 for the subject.
If we wanted to determine the heart rate needed to be working at a level of 45% intensity, the calculation would appear as follows:
MHR = Maximum Heart Rate
BMP = Beats per minute
.45 = Intensity Level at 45% Of Maximum
BPM = .45(MHR)
BPM = .45(199)
BPM = 89.55
Therefore, working at 45% intensity level, beats per minute value is 89.55
The calculation provided may be used to determine intensity required throughout the program.
The mathematical formula provided will assist you in determining:
- Lean Mass [If you are losing fat or muscle]
- Macronutrient Requirements
- Intensity requirements of cardiovascular work
Weight Training Regimen
Constructing an appropriate weight-training regimen to augment a fat-loss program can be confusing. Therefore it is important to keep several realities in mind:
- Due to reduced carbohydrate consumption and reduced fat consumption, testosterone levels will be decreased
- Resulting from decreases in testosterone levels some strength will be lost
- Due to caloric and macronutrient restriction recovery ability will be reduced, thus increasing the opportunity for overtraining
- Joints will be more vulnerable resulting from decreased water retention and lowered anabolic hormone levels
Therefore, with these realities in mind, it is wise to incorporate more cable movements into ones workout.
In the article The Ultimate Mass Building Workout I recommended the following training split:
Day 1: Deltoids, Triceps
Day 2: Trapezius, Back
Day 3: OFF
Day 4: Legs, Forearms
Day 5: Chest, Biceps
Day 6: OFF
Day 7: OFF
For a workout to contribute to fat loss, but not to overtraining, one must limit the time one spends working out. It is recommended that a weight-training workout last no longer than 45 minutes.
The split I recommended in The Ultimate Mass Building Workout is also recommended here. Where this program differs is in the amount of exercises done, and exercise type.
The purpose of a fat loss program is to rid oneself of unsightly fat that blocks the ability to see the true shape and size of a muscle. Therefore, the predominant exercises in this program will be tailored to slow-twitch muscle fibers. Therefore I recommend that for each body part one compound movement be performed, augmented by two isolation movements. The sample workout provided would be for day 1 and would appear as follows:
Seated Dumbbell Presses - 1x15*, 1x12, 1x12
Pec Deck Reversals - 1x15, 1x15, 1x15
Cable Upright Rows - 1x15, 1x15, 1x15
Cable Pressdowns - 1x25*, 1x15, 1x15
Skull Crushers - 1x15, 1x15, 1x15
Reverse Cable Pulldowns - 1x15, 1x15, 1x15
Click Here For The Full Workout!
The repetition range should be high, and the weights performed should be according to 70%-75% of your 1 repetition maximum. To determine your 1 repetition maximum use a 1RM calculator.
The emphasis is not on compound movements, but on isolation movements, working at high repetitions. This is because although fast-twitch fibers are not to be neglected, the emphasis is placed upon slow-twitch fibers. We want to bring out the maximum amount of definition and separation in the muscles we are working. To do this, pumping a large amount of blood into them is needed. High repetitions accomplish this if the exercises are performed correctly.
After The 71 Days Of Dieting
On this program one subject reduced his body fat levels by 6% over the course of the 71-day period. However, what should be done if after the 71-day program your body fat levels are still higher than you would like?
If you find yourself in this situation, I recommend the following:
- Multiply your new body mass by 15
- Use the resultant as your daily caloric intake for 1 month
- Macronutrient ratios should be 40-20-40 [Protein-Fat-Carbohydrates]
- Cardiovascular exercise should be 2x per week at 45% intensity
After the 4-week break is up, go back on the 71-day program using the provided calculations to calculate caloric intake, macronutrient requirements and BMR. Repeat this cycle until your body fat level is where you want it.
Summary / Conclusion
A sound fat loss program consists of a sound dietary, cardiovascular and weight-training regimen. The soundness of each component is predicated upon each variables adherence to mathematical formulae and scientific principles.
By employing the mathematical principles presented, and by using mathematics to construct a fat loss program substantial changes in body composition over time may be elicited.
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