Beginner & Intermediate Programmes & Calorie Counter

8/13/2019 Beginner & Intermediate Programmes & Calorie Counter

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1. Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share aprogram that I put together which has worked well for me.

Monday: Pulling (Back/Biceps/Deadlift)

- Deadlifts (3 sets)- Chins (3 sets)- One-Arm Dumbbell Rows (2 sets)- Close Grip Pulldowns (2 sets)- Barbell Curls (2 sets)- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)- Flat Dumbbell Bench Press (3 Sets)

- Incline Barbell Bench Press (2 sets)- Dips (2 sets)- Seated Dumbbell Military Press (3 sets)- Overhead Dumbbell Extension (2 sets)- Side Laterals (2 sets)- Pushdowns (2 sets)- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)- Squats (4 sets)- Strait Leg Deadlifts (2 sets)- Walking Lunges (2 sets)- Leg Curl / Feet High Leg Press Superset (2 sets)- Calf Raises (3 sets)

For initial compound movement in each workout I generally work in the 3-5 rep range. For thenext compound movement I typically go with 5-8 reps, and then I finish the rest of the workout(accessory/isolation movements) in the 8-12 rep range.

On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.



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1. Calculating Calories and Macro's

The following is general advice only and should not be used in the face of medical

contraindications. Please consult your physician before starting any diet or nutrition plan.

Basic Terminology 1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain yourbody if you were comatose (base level).2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOTexercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It issomething that everyone has a good amount of control over.3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with

planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs traininga day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical

training isn't going to do it')

4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating.

REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. Itis a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For mostmixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable(between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs

and more fiber = HIGHER TEF. More FAT = LOWER TEF.5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above(BMR + NEAT + EAT + TEF).

How much do you need? A multitude of things impact MAINTENANCE calorie needs.- Age & sex (males generally need > females)

- Total weight & lean mass (more lean mass = more needed)- Physiological status (eg: sick or injured, pregnant, growth')

- Hormones- Exercise level (more activity = more needed)- Daily activity level (more activity = more needed)- Diet (that is - macronutrient intake)

In order to calculate your requirements the most accurate measure is via Calorimetry [themeasure of 'chemical reactions' in your body & the heat produced by these reactions], eitherdirectly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg:HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen youexcrete over a given time). But although accurate they are completely impractical for most people& we mostly rely on pre-set formula to calculate our needs.

NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE

ACCURATE!There is an energy cost associated with growth / inefficient movement / high

surface area:mass ratio. Look HERE for alternatives.

As a teenager I would also STRONGLY suggest you don't obsess on calories and macros!

Eat well, exercise regularly, and have fun while you can!

Estimating Requirements The simplest method is to base your intake on a standard 'calories per unit of weight (usuallykilograms)'. Typically:- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little

physical activity [12.0-14 kcal/pound]- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with

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1. Protein: Protein intake is a bit of a controversial issue in nutrition. The generalrecommendations given in the 'bodybuilding' area are nearly double the 'standard'recommendations given in the Sports Nutrition Arena.The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of

ADEQUATE calories and CARBS the following protein intakes are sufficient:STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)BUT researchers also acknowledge that protein becomes MORE important in the context ofLOWER calorie intakes, or LOWER carb intakes. Recent evidence also suggests that protein intakes of 3g/kg help with physiological and

psychological stressors associated with high volume or intense training.One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophyv's performance.And lastly - you need to consider thermogenics/ satiety/ and personal preference.

So - General 'bodybuilding' guidelines for protein would be as follows:- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)

- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g perpound)Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugarcontrol, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided touse the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, inthe long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any formof high intensity training will benefit from a 'fat buffer' in your diet - which controls free radicaldamage & inflammation. General guides:Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS thanabout 0.30g/ pound.Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDEDin your total fat intake)...

3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important

for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity,health, & satiety (+ sanity)]. This means if you are an athlete involved in a good volume oftraining I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go backand calculate protein / fat:Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)

INTENSE activity: + 8.5g / kg (more than 4g/ pound)

For 'others' - simply carbohydrate intakes via the calories left over from fats/ protein:carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])carb grams = (above cals)/ 4

PLEASE NOTE: If you create a spreadsheet & post them in this thread I will DELETE

THEM.

The point is for people to DO THE MATHS and THINK about what they need WITHOUT

resorting to a pre-generated 'spit out' number!

Thanks.

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Beginner & Intermediate Programmes & Calorie Counter