Calorie adjustment by goal (CAG part two)

This is the second part of step 4. I guess you’ve already decided what body type you are because you are going to need your decision today.

Below are several tables – three for each body type. What you will do is you will take the results from step 1 – 3 (REE, AF, EEPA), sum them together [(REE x AF) + EEPA] and hold on to the result because you will be using it here in this part of step 4. By now you have to have decided also what your goals is – lose excess fat, maintain body weight or gain lean muscle tissue.

If you are ectomorph use these three tables according to your goal:

4a. To Gain Lean Mass:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Add 60	Add 150	Add 240	Add 300
3,000-3,999	Add 80	Add 200	Add 320	Add 400
4,000-4,999	Add 100	Add 250	Add 400	Add 500
5,000-5,999	Add 120	Add 300	Add 480	Add 600

4b.To lose Excess Fat:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Less 500	Less 400	Less 300	Less 200
3,000-3,999	Less 850	Less 700	Less 450	Less 300
4,000-4,999	Less 1000	Less 800	Less 600	Less 400
5,000-5,999	Less 1425	Less 1200	Less 825	Less 700

4c. To maintain:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Less 300	Less 200	Less 100	Less 50
3,000-3,999	Less 450	Less 300	Less 150	Less 60
4,000-4,999	Less 600	Less 400	Less 200	Less 80
5,000-5,999	Less 750	Less 500	Less 250	Less 100

If are a mesomorph work with the following tables:

4a. To Gain Lean Mass:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Add 30	Add 95	Add 170	Add 230
3,000-3,999	Add 40	Add 130	Add 160	Add 235
4,000-4,999	Add 50	Add 165	Add 300	Add 410
5,000-5,999	Add 60	Add 200	Add 365	Add 500

4b.To lose Excess Fat:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Less 650	Less 525	Less 450	Less 325
3,000-3,999	Less 925	Less 800	Less 625	Less 450
4,000-4,999	Less 1250	Less 1025	Less 800	Less 575
5,000-5,999	Less 1425	Less 1200	Less 975	Less 700

4c. To maintain:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Less 450	Less 325	Less 200	Less 100
3,000-3,999	Less 625	Less 450	Less 275	Less 130
4,000-4,999	Less 900	Less 575	Less 350	Less 165
5,000-5,999	Less 975	Less 700	Less 425	Less 200

If you are an endomorph these are your tables:

4a. To Gain Lean Mass:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Add 0	Add 40	Add 100	Add 150
3,000-3,999	Add 40	Add 100	Add 160	Add 200
4,000-4,999	Add 50	Add 125	Add 200	Add 250
5,000-5,999	Add 60	Add 150	Add 240	Add 300

4b.To lose Excess Fat:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Less 650	Less 525	Less 450	Less 325
3,000-3,999	Less 925	Less 800	Less 625	Less 450
4,000-4,999	Less 1250	Less 1025	Less 800	Less 575
5,000-5,999	Less 1425	Less 1200	Less 825	Less 700

4c. To maintain:

	3 heavy days/week	4 heavy days/week	5 heavy days/week	6 heavy days/week
2,000-2,999	Less 450	Less 325	Less 200	Less 100
3,000-3,999	Less 625	Less 450	Less 275	Less 130
4,000-4,999	Less 900	Less 575	Less 350	Less 165
5,000-5,999	Less 975	Less 700	Less 425	Less 200

Here is how you work with this step. I will continue to use the numbers from the previous steps. We have:

(REE x AF) + EEPA = 2121 + 254 = 2375 Cal

Let's assume our person in the example is endomorph type and his/her goal is to lose excess body fat. He/she also works out 4 days a week. We will then look at the third set of tables, table 4b (To lose excess fat). And since the calories from the estimations so far are 2375 then we have to look at the first row - 2,000 - 2,999.

From here: [(REE x AF) + EEPA] - CAG = 2375 - 525 = 1850 Cal a day
This is the result from applying steps 1 through four.

Step 5 to follow...