Comments on: The Harris-Benedict Equation http://skinnybulkup.com/the-harris-benedict-equation/ Advice for skinny guys who want to bulk up Wed, 16 May 2012 16:19:23 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Alex L. http://skinnybulkup.com/the-harris-benedict-equation/#comment-21391 Alex L. Mon, 12 Mar 2012 04:35:11 +0000 http://skinnybulkup.com/2009/03/10/the-harris-benedict-formula/#comment-21391 Yes, in the following example he should intake 3110kcal daily in order for him to gain 1 lb of body weight per week without gaining too much fat. On the other hand, after applying this method for quite some time and you noticed that you're gaining unwanted fat together with the lean muscles, you can do the "Zig-zag method" that you are thinking. You'll just eat 500 calories in excess only on the working out sessions and your maintenance on the non-working out days. By this manner, you will gain body weight in a much slower pace but you are assured that you'll gain lean muscles and not that gooey unwanted fat. I also suggest that you do cardio 20-30 minutes on your non-working out days so that you'll be assured that you'll not gain the unwanted fat together with the hard earned lean muscles. I hope I have answered your question. :) - Alex L. Yes, in the following example he should intake 3110kcal daily in order for him to gain 1 lb of body weight per week without gaining too much fat.

On the other hand, after applying this method for quite some time and you noticed that you’re gaining unwanted fat together with the lean muscles, you can do the “Zig-zag method” that you are thinking.

You’ll just eat 500 calories in excess only on the working out sessions and your maintenance on the non-working out days. By this manner, you will gain body weight in a much slower pace but you are assured that you’ll gain lean muscles and not that gooey unwanted fat.

I also suggest that you do cardio 20-30 minutes on your non-working out days so that you’ll be assured that you’ll not gain the unwanted fat together with the hard earned lean muscles.

I hope I have answered your question. :)

- Alex L.

]]> By: Adam R. http://skinnybulkup.com/the-harris-benedict-equation/#comment-20991 Adam R. Fri, 02 Mar 2012 18:09:34 +0000 http://skinnybulkup.com/2009/03/10/the-harris-benedict-formula/#comment-20991 Quick question, in example above. the 3110kcal is his daily intake for both working out sessions (the 3 days a week) & non-working out session (the remainder 4 days)? or just during the working out days? :/ Quick question, in example above. the 3110kcal is his daily intake for both working out sessions (the 3 days a week) & non-working out session (the remainder 4 days)? or just during the working out days? :/

]]> By: Krishna http://skinnybulkup.com/the-harris-benedict-equation/#comment-20338 Krishna Fri, 17 Feb 2012 19:45:00 +0000 http://skinnybulkup.com/2009/03/10/the-harris-benedict-formula/#comment-20338 Actually, Andreas, that's not quite right. Pamela's BMR is 1571 kcal/day, which means that she burns that much by existing. To account for her activity level, she would need to multiply by the coefficients listed above. Pamela, if you're sedentary (don't do much exercise on a daily basis, and walk less than ~3 miles in total), you'd multiply your BMR (1571.7) by 1.2, to get 1886.04 kcal/day. This means that if you were to eat around 1886 calories/day, and not exercise at all, you'd maintain the same weight. If you wanted to lose about 1/2 lb per week (a reasonably safe amount to lose at a time), you could try reducing your intake of Calories by 250/day. A better solution is to increase your activity level, albeit slowly at first. A great strategy is to find a friend/partner to take walks together, go hiking, or even go to the gym -- it makes it easier to stick to a routine if you've got someone else depending on you and motivating you at the same time. Just an hour long WALK each day, for example, would burn around an equivalent amount of calories as cutting that much out of your diet. Attempting both at once would result in faster weight losss, but this may not be healthy. I'd talk to your doctor about this, and s/he can advise you as to what's an appropriate amount of weight loss for your frame, body type, etc. Obviously, we're mostly a bunch of skinny guys looking to build strength (and usually gain some amount of weight in the process) over here, so our needs are not quite the same! Best of luck! -K Actually, Andreas, that’s not quite right. Pamela’s BMR is 1571 kcal/day, which means that she burns that much by existing. To account for her activity level, she would need to multiply by the coefficients listed above.

Pamela, if you’re sedentary (don’t do much exercise on a daily basis, and walk less than ~3 miles in total), you’d multiply your BMR (1571.7) by 1.2, to get 1886.04 kcal/day. This means that if you were to eat around 1886 calories/day, and not exercise at all, you’d maintain the same weight. If you wanted to lose about 1/2 lb per week (a reasonably safe amount to lose at a time), you could try reducing your intake of Calories by 250/day.

A better solution is to increase your activity level, albeit slowly at first. A great strategy is to find a friend/partner to take walks together, go hiking, or even go to the gym — it makes it easier to stick to a routine if you’ve got someone else depending on you and motivating you at the same time. Just an hour long WALK each day, for example, would burn around an equivalent amount of calories as cutting that much out of your diet. Attempting both at once would result in faster weight losss, but this may not be healthy. I’d talk to your doctor about this, and s/he can advise you as to what’s an appropriate amount of weight loss for your frame, body type, etc.

Obviously, we’re mostly a bunch of skinny guys looking to build strength (and usually gain some amount of weight in the process) over here, so our needs are not quite the same!

Best of luck!
-K

]]> By: Andreas http://skinnybulkup.com/the-harris-benedict-equation/#comment-20030 Andreas Tue, 14 Feb 2012 19:42:49 +0000 http://skinnybulkup.com/2009/03/10/the-harris-benedict-formula/#comment-20030 it means taht if you eat 1571 kcal /day you will keep your current weight, if u eat less you will lose weight, and eat more to gain. dont think its to healthy to cut down very much when its that low tho, maybe cut down 100 and take an extra walk a day if you wanna loose it means taht if you eat 1571 kcal /day you will keep your current weight, if u eat less you will lose weight, and eat more to gain.
dont think its to healthy to cut down very much when its that low tho, maybe cut down 100 and take an extra walk a day if you wanna loose

]]> By: Pamela http://skinnybulkup.com/the-harris-benedict-equation/#comment-18777 Pamela Sun, 22 Jan 2012 05:40:20 +0000 http://skinnybulkup.com/2009/03/10/the-harris-benedict-formula/#comment-18777 I am still so confused on The calorie intake i need to lose weight. Not understanding this bmr stuff. I am 30yrs. I weigh 174lbs. And im 5'4 i came up with bmr of 1571. Not sure what that means or what to do next. I am still so confused on The calorie intake i need to lose weight. Not understanding this bmr stuff. I am 30yrs. I weigh 174lbs. And im 5’4 i came up with bmr of 1571. Not sure what that means or what to do next.

]]> By: Bootcamps Calgary http://skinnybulkup.com/the-harris-benedict-equation/#comment-7907 Bootcamps Calgary Mon, 14 Mar 2011 21:42:32 +0000 http://skinnybulkup.com/2009/03/10/the-harris-benedict-formula/#comment-7907 Thanks for this article! Prior to learning about the Harris Benedict principle I would always just take a person’s basal metabolic rate and simply add 100 to 700 calories to account for general daily physical activity. The Harris Benedict principle is much more accurate and is more scientifically based. Thanks for this article! Prior to learning about the Harris Benedict principle I would always just take a person’s basal metabolic rate and simply add 100 to 700 calories to account for general daily physical activity. The Harris Benedict principle is much more accurate and is more scientifically based.

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