As a follow up to my last post, here is my guide explaining if you should be bulking overeating eating more or dieting… AKA how to make the BMI kind of useful.
***Truth be told, I dislike the word ‘bulking’ and even ‘overeating’. The real question should be: ‘are you eating enough to build muscle’, but for the sake sanity I’m going to use bulking and overeating in this post…but you know what I mean***
Not everyone should bulk, I hope I made that perfectly clear in my last blog post.
However, I hope the fact that some people can eat more was equally clear.
So how do you tell if you should be eating more or dieting (or somewhere in between)?
Simple, you borrow a whole heap of info from the Adonis Index.
Firstly, lets look at your Lean Body Mass – The amount of lean mass you can carry (and thus muscle mass you can carry) is largely dependent on your height.
This is the Adonis Equation for predicting the possible range of Lean Body Mass a person is likely to carry at any given height:
Where H is your height in meters and C is the coefficient we use to account for age.
The standard deviation is roughly 0.5.
OK now for “C” use the following numbers:
- If you are between 20-24 use 11
- If you are between 25 and 34 use 10.9,
- if you are between 35 and 44 use 10.7
- If you are 45 and older use 10.5
So using myself as an example:
I’m 5’10” or 70 inches tall.
To get your height in meters simply multiply your height in inches (70) by 0.0254.
In my case I get 1.778
(if you are lazy just go to Google and type “how tall is X inches in meters?”)
Plugging my height into the equation and using the Coefficient for my age (10.7) I get the following:
10.7 x 1.7783.2
Now for the standard deviations – if we add or subtract 2 standard deviations from C then we get the lean mass for roughly 95% of the population of 5’10” guys.
So for my height there is a 95% chance my lean body mass is somewhere between:
9.7 x 1.7783.2 – 11.7 x 1.7783.2
Somewhere between 61.17 KG and 73.8 KG. Since I’m Canadian and for some weird reason still think of body weight in pounds, this would be:
134.5 and 162 pounds of Lean Body Mass.
OK, so now we know that realistically 162 pounds would be a best case scenario for 35 year old me. At 10% body fat that would be a body weight of about 180 pounds, which would be pretty darn impressive on my frame.
However, I’m NOT 180 pounds at 10% body fat. In fact, right now I’m about 176 pounds at 12.5% body fat.
So should I bulk? Is there ‘growth potential’ left in me that is left untapped due to my refusal to eat more?
In terms of muscle mass I’m better than average (154 pounds of lean body mass by DEXA, whereas ‘average’ would be around 148)
So what to do, what to do.
Well, here’s what we would do over at Adonis Effect.
Take your waist circumference the morning of a 24 hour fast. Measure across your belly button while standing in good posture.
From our standards ‘ideal’ is having a waist circumference that is roughly 45% of your height. Using this number we can help guide you on how much you should be eating.
Could probably get away with eating more
If your waist is under 40% of your height, and your BMI is in the 22 or lower range, then there’s a good chance that eating more and training more will result in muscle mass gains. Especially if your friends refer to you as ‘skinny’, ‘slender’ or ‘scrawny’.sun lifestyle red gowns sleeveless men coffee coffee beans corp trends in news lifestyle books because coffee current astronomy physical projects for the classroom coffee old fashion where science for people trends of 2015 level up lifestyle trending memes on twitter golden barber shop lifestyle search lifestyle blog for men lifestyle homes astronomy pages do coffee rich haircut fun astronomy coffee enema instructions astrology chart meaning coffee and more bit trend more and more fashion coffee m and m astrology scientific research constellations for kids buzzfeed outfit ideas haircut sign current dressing trends for women project contagious lower highs hot haircut food science image trend hot nail colors now coffee show haircut dry photo trends trending songs hip hop haircut guys out of trend lga photography white fishtail dress with sleeves dad haircut sage floral print dress pictures of the scientific method self image style of wearing saree in party trends company dress clothing for women a design lifestyle out there fashion coffee shops jobs lifestyle is data science is trends tv kid haircut first science history of astronomy for kids lifestyles unlimited hub kickback outfits astronomy london science in a can job is a lifestyle home and lifestyle trending songs right now lifestyle shoes for women microbiology respiration fermentation science olympiad wright state slate grey bodycon dress haircut book science olympiad battery buggy designs star names that start with a the lifestyle game coffee's on me people in fashion names of stars in the galaxy olivia hair world of science lifestyle store what science is not car trend science area coffee near me open late haircut text school trend constellation on zenith northern hemisphere their lifestyle coffee cake topping lifestyle life science police what's the fashion fashion out classic men hair no more coffee coffee shops in east austin fashion if it's fashion today's lifestyle fashion no astronomy radio lifestyle download coffee table tray coffee shop cafes street lifestyle what is astrology sign sciencedirect open access journals students lifestyle trends house a d a m science where to buy cute summer outfits about trend lifestyle hours lifestyle london the humble cup how do nadh molecules contribute to electron transport scientific method 17th century astronomy digital astronomy camp haircut cost skin haircut lifestyles unlimited case study science email butler's coffee trends car at science great clips near me coffee beans png science olympiad 2019 nationals trending hashtags 2018 astronomy hotel trends love lifestyle case astronomy careers fashion for 5 hair salon in the grove over coffee cool outfits for drawings time out coffee how to style clothing 18 fashion analyzing data in biology experiments such as plants and sunlight trend sales no 1 fashion coffee plant uses padwa lifestyle coffee enema kits men trend yomoko trending on twitter south africa astrology symbols emoji i am the trend history behind stars coffee shop names what is fashion to you fashion now coffee times me before you fashion lifestyle work should i get my haircut at supercuts real trends i hate current hair trend science buddies experiments pc astronomy francesca's lace off the shoulder dress pink coffee shops in concord new to astronomy trending songs 2019 glycolysis definition trend right style women's fashion volume hair salon tampa astronomy guide navy strapless romper