Daily Calorie Expenditure Formula

A.    Your Weight in Pounds

B.    Multiply A by 11 to get your resting metabolic rate                            A x 11

C.    Multiply B by X* to estimate your calorie expenditure through basic daliy activities.                B x X

D.    Strength training: Multiply the number of minutes you lift weights per week by 5.                min x 5

E.    Aerobic and Sprint Training:  Multiply the number of minutes per week that you play sports by 8.        min x 8

F.    Add line D and Line E, and divide by 7.                                    (D+E) / 7

G.    Add line C and Line F to get your daily calorie needs.                            C + F

H.    Subtract 1,000 from line G to get your daily calorie needs to lose two pounds of fat per week.        G – 1000

Total
* Determine ‘X’ by  Choosing your level of daily activity, which is usually dependant on the type of work you do:

Very Light (Sedentary): X = 1.3

Light (Office Work): X = 1.6

Moderate (Some activity): X = 1.7

Heavy (Manual Labour):    X = 2.1

Supplements

Just thought id get a list of some of the most commonly used supplements in fitness/BB and post a little about them, I will be adding the details of the best supplement resources this week but there plenty of websites which can tell you more about them so google it!!

Protein
Whey hydrolysate after cardio/weight training and ideally whey/casein mix to be used during the rest of the time.

Carb drink blend
Ideally a mix of dextrose and maltodextrin before and after weight training workouts.

BCAAs/Glutamine
Fish oil/Flax oil/other good fats – Learn More

Ephedra based thermogenics
Can be used successfully for extra metabolic boost and fat burning.

Alpha Lipoic Acid

Non-Ephedra based energizers, fat burners Green tea extract

Creatine monohydrate
Used during overfeeding phase.

CEE

Caffeine
Use as needed.

Home Made Weight Gain Shake

Heres a good home made Weight gainer I use sometime, either in the morning or before bed.

2 tbsp Skimmed Milk Powder

30g Whey Protein Powder

40g Peanut butter

30g Oats

1 apple/pear

200ml skimmed milk

Blend together…Done

Morning Muscle Stack

Ok here is a good shake to start the day with, have this before your breakfast and it will help get the nutrition your body needs after been starved over night and stops muscle breakdown.

Morning Muscle Shake

Whey Protein    40g

High Molecular-Weight Carbs (Gatorade)   40-60g

Carnitine 1-3g