why should he cut down on fat! fat, don't cut back on fats just increase your protein intake. if you require more calories then eat something plain and simple don't starve yourself if you want to count calories then count them.
check your calorie intake, ive provided a link to where you can gather a little information calories depend on frequency intensity and time spent exercising not only that but the added affects upon energy provided by your bmr (amount of calories burned whist organs function alone.)
http://www.caloriesperhour.com/ here you can work out how many calories you require, remember the more carbs you eat anything that isn't used will be stored.
you know you need protein since proteinis constantly broke down also because it forms the structure of every cell in the body, about 3 quaters of the dry weight of the human bbody is protein, overall it comprises some 20% of the total bbody weight. this is necessary for the constant repair ofdamaged tissues a constant and regular supply is required to compensate the continual loss that occur within the body.
these proteins are constantly being broken down (catabolism) (anabolism) is building back up within every cell.some of them are recycled and others aren't, but there is always an overall loss, you will need the extra to allow for the new tissue growth.
the extra protein can also be used as aditional fuel yielding 4kcal/g 17kj/g.
however when glycogen is in short supply (eg during dieting or towards the end of a strenuous workout)increasedv quantities are converted into energy by some 10% of the fuel mixture. this occurs at the extent of tissue muscle and organ of the like.
that is why there is little or no gains when training on a low carb diet, if you say that you require 1.4 to 1.7g per kilogram of your body weight perday for strength and sprint training
other than that 1.2 - 1.7g\kg\day this suited to the power strength and sprint
activities, the lower end 1.2-1.4 g\kg this is more suited to that of the endurance athlete protein should compromise of 12-15% of the total energy intake, the same as for a sedentary person.
overall exercise causes a breakdown of protein, which ultimately affects the bodies requirements, inturn the more you exercise the more protein your body will require, the intensity is also crucial to your protein needs, exercise is a trigger that activate enzymes that oxidises certain amino acids. the greater the stimulas the greater the enzyme activation and protein breakdown if you don't eat enough protein you will suffer from the effects of net loss of lean tissue which will eventually effect your overal strength and performance.
hope this helps you, check the link just to check your required calories i require 2500 for BMR alone BMR plus an aditional 3000kcal for exercise alone.
BMR (basal metabolic rate) this is the energy that is used whilst organs function alone, without even bringing in exercise and activity which is totally extra
1hr of moderate cycling for you at your age and weight requires
Totals from Previous Calculations
467 calories in 1 hr
now you got your other activities.
even eating breathing and sleeping...... i think maybe you have misscalculated calories you require whilst sitting alone doing nothing.
Example of BMR
You are 17 years old
You are 5,9 feet tall
Your weight is 147 pounds
Your BMR is 66 + (915.5) + (795) - (115.5) = 1661.1 calories
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
66+(13.7x66.8) + (5x159)-(6.8x17)
66+915.5+795-115.5=1661.1
calories of energy used by whilst doing nothing for example if you sit or just sleep for 24hrs this is what you would require.
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
- If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
1661.1 x activity level = 1661.1 x 1.55= 2574.705 calories required remembering that 15% of this is to be energy from protein or protein intake
39x1.8x24=1684.8
plus if you want to burn off fat try training for shorter durations over longer periods of time, ie hill climb recover then repeat over, whilst your recovering your body will burn fat stores from either muscle fats or liver fats etc...
since a mixture of fats and glycogen are more readily available an more likely to be used whist recovering rather than burning constant glycogen supplies and pyruvate. don't restrict less than 300 kcal perday plus every time your age, weight changes or your height then so does your BMR,so each day your calorie intake may differ, if you intend on counting calories don't restrict to much or you and your performance will suffer.
energy values:
1gram provides
carbohydrates 16kj (4kcal)
fat 37kj (9kcal)
protein 17kj (4kcal)
alcohol 23kj (7kcal)
lower intensity exercise or recovery 60% of the energy that is required comes from fat
(example)
Male 17, 5' 9", 147 lb BMI=21.7 RMR=1,682
Bicycling - general (recovery) 10 minutes requires =
89 calories (recovery) 53.4 calories will come from fat stores
