HDTenEightyP/NetNews huggingface dataset:
From: jblst5@icarus.lis.pitt.edu (Jan B Larsen)
Newsgroups: misc.fitness
Subject: Re: Bodybuilding Trainer
Date: 13 Apr 92 22:33:50 GMT
Reply-To: jblst5@icarus.lis.pitt.edu
Organization: University of Pittsburgh

In article 135045IO10962@MAINE.MAINE.EDU, IO10962@MAINE.MAINE.EDU () writes:
)IT IS EASY TO GET LEAD ASTRAY IN BODY BUILDIN IF YOU DO NOT KNOW WHAT YOU WANT.
)I HAVE JUST RECENTLY GOTTNE INTO BODY BUILDING AND AM BY NO MEANS ANY KIND OF P
)RO BUT THINK I MAY HAVE SOME ADVICE.
)     THE FIRST THING THAT SOME ONE MUST DO BEFORE THEY START BODY BUILDING IS T
)O DECIDE WHAT IT IS THAT YOU WANT TO ACCOMPLISH.  DO YOU WANT TO TONE MUSCLE?
)BUILD MUSCLE? WORK ON YOUR CARDIOVASCULAR (SP) SYSTEM?  ECT...  WHEN YOU GO TO
)THESE GYMS TELL THEM EXCATLY WHAT YOUR GOAL IS AND ASK WHAT THEY WOULD SUGGEST
)FOR A WORKOUT.  CHECK AROUND AND FIND OUT WHAT PLACE WOULD BEST ACCOMIDATE YOUR
) NEEDS.
)     I WOULD ALSO DO SOME CHECKING UP ON PROPER LIFTING TECHNIQUE BY READY BOOK
)S ON PHYSICAL FITNESS.  IT IS ALWAYS NICE TO FIND SOMEONE THAT YOU KNOW AND TRU
)ST THAT KNOWS SOMETHING ABOUT THE SPORT.  FIND OUT THERE OPINIONS AND SEE WHAT
)THERE THOUGHTS ARE.  IT IS VERY TOUGH TO KNOW THE DIFFERENCE BETWEEN WHO IS TEL
)LING YOU THE TRUTH AND WHO JUST WANTS YOUR BUISINESS.
)     IT IS MY EXPERIENCE THAT MOST GYMS WANT TO HELP YOU BUT IT IS IN WHAT THEY
) WANT TO HELP YOU DO IS WHAT YOU SHOULD BE CONSERNED WITH.  YOU WANT TO FIND TH
)E PLACE THAT WILL BEST SUIT YOUR NEEDS.
)     WHEN YOU THINK YOU MAY HAVE FOUNG THE PLACE THAT IS RIGHT FOR YOU GET AN A
)POINTMENT WITH THEM AND HAVE THEM SHOW YOU AROUND GET FAMILIAR WITH THE EQUIPME
)NT.  AS YOU GO THROUGH THE EXSERSISES ASK THE TRAINER MANY QUESTIONS ABOUT: SPE
)ED AT WHICH YOU CARRY OUT THE EXSERSISE, YOUR FORM, ECT...   THIS WILL HELP YOU
) LEARN ABOUT DIFFERENT EXCERSISES AND ALSO TO DOUBLE CHECK THAT THEY KNOW WHAT
)THEY ARE TALKING ABOUT.
)     I WOULD TRY THESE PLACES OUT FOR A MONTH TO SEE IF IT IS WHAT YOU WANT.  D
)O NOT GET YOURSELF IN OVER YOUR HEAD.  START OUT EASY AND HAVE FUN-IF THAT IS P
)OSSIBLE WHEN YOU LIFT-  HOPE I HELPED.
)               CHRIS


Please don't shout!

- Jan
From: silver@macbeth.umd.edu (Adam Silver)
Newsgroups: misc.fitness
Subject: Re: Steroid effects
Date: 15 Apr 92 16:09:56 GMT
Organization: University of Maryland

In article <1992Apr15.151925.15645@spdcc.com> dyer@spdcc.com (Steve Dyer) writes:
>>>after being absorbed from the gut.  All orally effective androgens
>>>have a 17-alpha-methyl substitution on the steroid nucleus.  This
>>>prevents their destruction by the liver, but also imbues them
>>>with the potential for liver toxicity.  More on that later.
>>
>>Sorry, Steve, I have to disagree here.  Some oral steroids are very effective.
>>An example would be Anadrol.  Anadrol is the most potent oral steroid
>>available.
>

>Um, what exactly are you disagreeing with here?  It's not
>clear to me.

I guess I read your paragraph wrong.  I was delerious when I woke up.  I
thought (I can't see how) that you were sayiong that oral steroids were
ineffective.  Sorry about that.

>>Some steroids will not aromatize.  Primobolan depot is one of them.  This drug
>>will NEVER aromatize.  Deca-Durabolin normally does not aromatize, even under
>>large doses.
>
>Anavar, oxandrolone, can't aromatize, because it has an oxygen
>atom in the A ring of the steroid.  Just looking at methenolone
>(Primobolan) and nandrolone (Durabolin) doesn't convince me that
>they can't, but experience is the real judge.

Absolutely CORRECT!  I guess chemically Primobolan and Deca can aromatize, but
experience says that they won't.  Deca would be more prone to it than
Primobolan.  That's for sure.

>>Absolutely, but they also would not produce the effects that bodybuilders and
>>powerlifters want.
>
>They'd have some anabolic effects, just not so pronounced.
>But they's be a lot safer.  The bodybuilding community is

Well, of course, they'd have some anabolic effects, but not the kind most
users want.

							-Adam

-- 
     **********************************************************************
     *     Adam Silver    Powerlifter to Armwrestler to Semi-Fat Wimp     *
     *           silver@umd5.umd.edu    University of Maryland            *
     **********************************************************************
From: jfjr@mbunix.mitre.org (Freedman)
Newsgroups: misc.fitness
Subject: most efficient use of gym time
Date: 9 Apr 92 13:02:58 GMT
Article-I.D.: linus.1992Apr9.130258.23963
Organization: The MITRE Corporation, Bedford, MA



   I am trying to keep myself fit (and thin) using the C. Bailey
approach, ie diet(low fat), aerobic excercise, and strength/muscle
building. I run for aerobics. For strength/muscle building I belong to
the corporate health club which is well equipped with free weights and
machines. Obviously I can't spend a lot of time there (lunch hour
really). What excercise/routines can I use to make most effective use
of my time in there given that I want to build strength/muscle mass.
Note I have only about one hour there 2-3 times a week. I have some
weights and a bench at home too.

                                     Jerry Freedman,Jr
From: grs02502@stat.appstate.edu
Newsgroups: misc.fitness
Subject: Re: Carbs
Date: 13 Apr 92 20:57:08 EDT
Distribution: world,misc
Organization: Appalachian State University

In article <kujrpcINNo67@spim.mips.com>, jalal@ralph.mips.com (Jalal Rajabali) writes:
> 
> 
> How many calories does one gram of Carbohydrate has?
> 
> Is it true that one gram of fat/protein has 9 calories?
> 
> e-mail: jalal@mips.com
> 
> Thanks,
> Jalal


1 gram carb=4 calories
1 gram protein=4 calories
1 gram fat=9 calories
1 gram MCT=8.3 calories

-Brett
From: bwf@cbnewsc.cb.att.com (bernard.w.fecht)
Newsgroups: misc.fitness
Subject: Re: Compressed Sciatic Nerve
Keywords: sciatic
Date: 17 Apr 92 14:37:53 GMT
Organization: AT&T

In article <1992Apr17.141701.19173@hubcap.clemson.edu> jayc@hubcap.clemson.edu (Jay Crawford) writes:
>After increasing my running and aerobics training, I am experiencing a deep painthat starts in my buttocks and radiates down my right thigh into my calf
>muscle.  I suspect that my sciatic nerve is getting compressed.   Does anyone
>have any suggestions on what I can do to remedy this?  Thanks!
>-- 
>Jay Crawford          
>jayc@hubcap.clemson.edu


My wife just finished therapy for a compressed sciatic nerve.
You are NOT going to like this.  First of all, you should stop
running and training.  Walking is very good for you.  Also,
see a physical therapist.  They will give you massage and
stretching treatments and get you back in order.  This treatment
was perscribed by my wife's doctor (she went to a sports MD). 

She never tried a chiropractor.  I don't know if they'd help
in this kind of situation.

Good luck.
From: SSDC2@BROWNVM.BROWN.EDU (J Green)
Newsgroups: misc.fitness
Subject: Re: Back workout: complete?
Date: 16 Apr 92 17:41:34 GMT
Article-I.D.: ucbvax.9204161853.AA11552

>From: jat@hpsemc.cup.hp.com (Joe Talmadge)
>Subject: Back workout: complete?
>
>40 pullups total in 5 8-rep sets (2 wide-grip sets in front of the head, 2
>wide-grip sets behind, 1 set close-grip chin-ups)
>
>2 sets of 25 wide-grip fingertip pushups
>
>3 sets of behind-the-head pulldowns (12-10-8 reps)
>
>3 sets of in front of the head pulldowns (12-10-8 reps)
>
>I'm getting some really good width now.  I've heard that I need to add
>sit-down rows if I want my lats to be "thick".  What areas of my back,
>exactly, do you think I'm hitting or missing?

pushups work the chest and triceps, not the back.  it may help to think of
pushups as an upside down bench press, in which you press your bodyweight
instead of the barbell!  therefore, close/normal "grip" will work chest,
and wide "grip" will work triceps!  make sense?

pullups and cable pulldowns both do similar things to your back, which is
mostly make the lats longer.
To make your back THICKER you need to do some type of rowing movement.
Examples include bent-over barbell rows, T-bar rows, dumbbell rows, or
seated row machine.
There are many variations of these exercises, for example, dumbbell rows
can be done one side at a time while kneeling (one knee) on a bench, or
two sides together while on a flat/incline bench, etc.

For more information i would suggest you get a book that describes all
the exercises.  There are many on the market, and i would particularly
recommend Bob Paris's "Beyond Built" (personal favorite).
good luck, hope this helps...

Janice"wishing i had more time to contribute to this list"G :-)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Janice Green, Research Programmer         Social Science Data Center
Janice_Green@Brown.edu                    Brown University
SSDC2@BROWNVM                             Providence, RI (USA)
You can't have everything, where would you put it?! - Steven Wright
Newsgroups: misc.fitness
From: mrb@cbnewsj.cb.att.com (m..bruncati)
Subject: Re: Quick! Help!
Organization: AT&T
Distribution: na
Date: Mon, 13 Apr 1992 15:49:17 GMT

In article <1992Apr10.154720.14450@awdprime.austin.ibm.com>, lkoh@elman.austin.ibm.com (Lisa Koh) writes:
> My neck has been killing me since i got up this morning...
> intense pain when i tilt my head....
> help !   what should i do??
> 
> Lisa Koh



First I'm not a doctor but have had a pinched nerve in my neck for
years.  Sounds like it may be your problem but your post was not
detailed enough - is it a sharp pain - are you limited in your neck
movement?  Obviously you should see a doctor but in the meantime
I think you should try and take the stress off the area - whenever I
have it act up and still have to go to work I wear a supportive
collar that takes the weight of my head off my neck - seems to
help - though my chiro doesn't approve but that's another story.

Also using wet heat - like a towel soaked in very hot water on your neck
and letting it cool then repeating the process should help - you
might want to go out and buy a hydrocilator - I'm sure that's not how
you spell it but it is something you can boil then wrap in towels
and put it on your neck and let it cool - be sure to follow the
instructions or you could burn yourself - you can get it at a drug
store.  If you get to an MD he
or she may give you an anti inflammatory like indicin (again I'm not
sure of the spelling) they are good a relieving the symptoms for
some but do nothing for the underlying problem.  These are just some
of the things that I've done to relieve the pain.  You may want to
visit a chiropractor but I think I'd see a doctor first.  Some
preventive measures may be in order like yoga or stretching again
I'm only giving you my experiences and opinions I'm no expert.
I mean it could be that you were bitten by a vampire last night 
in which case my above advice would be wrong.  Hope this helps.


Michael
 

Hope this post comes out OK - editor is acting up.
From: grs02502@stat.appstate.edu
Newsgroups: misc.fitness
Subject: Re: Hot Stuff questions
Date: 10 Apr 92 17:54:49 EDT
Organization: Appalachian State University

In article <1992Apr9.201817.12078@uc.msc.edu>, jwabik@uc.msc.edu (Jeff Wabik) writes:
> In article <92100.134512IA00078@MAINE.MAINE.EDU>, IA00078@MAINE.MAINE.EDU (Robert Cryan Jr.) writes:
>> 
>> I have a some questions about the product (suppliment) Hot Stuff.  I do
>> not take any suppliments other than a very light multi vitamin so my
>> experience with the latest stuff is limited.
> 
>>      1.  Has anyone had good or bad results using it?
>> 
>>      2.  What is in it?
>> 
>>      3.  Does anyone have any Medical/Professional literature on it?
>>          Or has any reputable source reviewed/tested it?
> 
> I just want to make a few general comments.. 
> 
> First, if anything seems "too good to be true", then it probably is.
> "Hot Stuff" is just yet another end the almost endless string of
> "miracle products" guaranteed to make a Lee Haney out of every 98lb
> weakling..    
> 
> If you look at the label of Hot Stuff, you see that it is a hodgepodge
> combination of nearly every "miracle growth" product you'll find on the
> other pages of the magazine you're reading.  There are three points
> I'll make regarding all this "stuff".  First, most of the products
> (e.g.  Smilax) simply do not work.  (Smilax, for example, is a Plant
> Sterol.  Are you a plant?  Then how do you expect a plant sterol to
> work on you?)  Second, the verdict isn't completely in on what most of
> these things will do (read:  Harm) to your body.  Third, who KNOWS what
> these things will do when combined in your body.
> 
> I tried Hot Stuff when it first appeared.  It cost me $25 for a very
> small quantity, and served only to make me VERY dizzy during my
> workouts (it took me a few days to tie the dizziness to the product).
> I discontinued use.  I can't comment on results, since it made me too
> sick to continue.
> 
> The BEST results I have personally EVER seen are the direct result
> of the following things.  You might try them:
> 
> 	1)  Eat a well balanced low-fat diet. .With plenty of
> 	    vegetables, grains, and good whole proteins.
> 
> 	2)  Train hard;  Train smart.  Understand HOW to train,
> 	    and then do it.
> 
> 	3)  Get plenty of rest.
> 
> 	4)  Stay away from drugs.  Both your body and your 
> 	    pocketbook will thank you.
> 
> There is no replacement for a good diet and hard training.
> 
> 
>    -Jeff


Ditto, the stuff is just garbage...ALL HYPE!!
From: markf@zurich.ai.mit.edu (Mark Friedman)
Newsgroups: misc.fitness
Subject: Re: Abdominal Workouts
Date: 15 Apr 92 20:03:41 GMT
Article-I.D.: montreux.MARKF.92Apr15160341
Reply-To: markf@zurich.ai.mit.edu
Organization: M.I.T. Artificial Intelligence Lab.
In-reply-to: mcyze@uwovax.uwo.ca's message of 15 Apr 92 16:38:48 GMT

In article <1992Apr15.113848.1194@uwovax.uwo.ca> mcyze@uwovax.uwo.ca writes:

** For the first three years, I worked my abs a maximum of three times
** a week.  This produced a bit of development, but certainly no
** (washboard fat wasn't the culprit - I was measured (immersion
** (technique) to have a total body fat of 6%).  I asked my friend,
** who has a perfect washboard stomach, what excercises he did.  He
** told me he worked his abs six times a week, and essentially only
** did 1/4 sit-ups.  So... I tried working my abs more often (4-5
** times a week).  It worked!  Within two months I noticed a great
** increase in definition and strength.

Maybe it was the switch to 1/4 situps that did the trick. Were there
any other changes that you made to your routine at that time? I'm not
going to try to change your routine but it's not easy to determine
cause and effect with one experiment and multiple independent
variables.

** According to science, I am overtraining.  According to my results,
** however, I am not overtraining.

You still might be overtraining. Training less might give you even
better results than you've been having. I do understand your
reluctance, however, to switch away from a routine which works
sufficiently well for you.

-Mark
--

Mark Friedman
MIT Artificial Intelligence Lab
545 Technology Sq.
Cambridge, Ma. 02139

markf@zurich.ai.mit.edu
Newsgroups: misc.fitness
From: poo@athena.mit.edu (Claude Poux)
Subject: 'body' -  the bodybuilding novel by harry crews
Keywords: sciatic
Organization: Massachusetts Institute of Technology
Date: Fri, 17 Apr 1992 15:51:07 GMT

have any of you read it?  i found that it complemented fussell's
autobiographical account rather nicely in terms of hi-liting the
downside of the bodybuilding world.....

poo
Newsgroups: misc.fitness
From: cockrill@uokmax.ecn.uoknor.edu (Jeremy Cockrill)
Subject: Re: 
Organization: Engineering Computer Network, University of Oklahoma, Norman, OK
Date: Mon, 13 Apr 1992 00:04:13 GMT

Howdy, everyone:

   1.  Why the more I work out, the more vascular I get?  I know I'm getting
       leaner which reveals more veins, but my vein size has also seemed to
       be increasing also.  (I don't mind too much, but I am concerned some-
       what as some people find the veins unattractive.)  

   2.  The other day in the gym the incline bench for dumbbells was being used
       so I decided to do inclines on the smith machine.  This was my first
       time to do inclines with a Olympic bar (as opposed to dumbbells), and
       I was surprised to discover that with every rep my right shoulder would
       "pop."  (The pop was more felt than heard, but It was still           
       discomforting -- not that it hurt.)   I have never experienced an 
       injury of any kind that may have caused the popping, and I wasn't using
       anywhere near my limit for the lift.  Could it be that my bone structure
       doesn't has something to do with the noise?  (I never have problems with
       dumbbells.  Also, I decided to go ahead and wait for the incline bench
       and did incline presses with dumbbells without incidence.)

Well, that's about it for now.  Thanks in advance for any help you may be able
to offer.

Jeremy Cockrill
 
Newsgroups: misc.fitness
From: chucksi@stc.comm.mot.com (DX504 Chuck Siu)
Subject: Re: Swimming and Suits
Organization: none
Date: Wed, 15 Apr 1992 14:43:44 GMT

In article <oL89iB3w164w@netlink.cts.com> jdriver@netlink.cts.com (John Driver) writes:
>
>Actually, let me correct my previous post.  both Speedos and 
>boxers have about the same level of comfort while swimming.  
>Any differences in comfort are mostly in the mind, like how you 
>feel about being in a speedo (ie if you have never been in one 
>before in your life, you are going to feel a bit self-concious). 
>
	I agree with the above. I'm a  Master's Swimmer who does 4000 yds 5 days
a week. I didn't begin swimming until I was in my third year of college, and at
that time I was very reluctant to put on a Speedo. But a boxer swim suit in any
capacity other than skin tight serves as a drag suit (which in some cases, you
may want for arm strength)...the Speedo type bikini is exactly what the name
implies, streamlined for those who are pursuing swimming as an aerobic fitness
exercise, and definitely when your strokes start getting good, built for speed.
	Now, on the other hand wearing a Speedo for luxury (the beach, the
outdoor pool, tanning) is an entirely different argument...

		Chuck Siu



-- 
Chuck Siu                      |  Things that
CAS Systems Consulting, Ltd    |  go "Schwing!" in the night...
chucksi@comm.mot.com           | 
Newsgroups: misc.fitness
From: mvm@caesun6.harris-atd.com (Matt Mahoney)
Subject: Re: Where's the Energy?
Reply-To: mvm@epg.harris.com (Matt Mahoney)
Organization: CAE Design Center, Harris Corp., Melbourne, Fl.
Date: Tue, 14 Apr 1992 13:08:51 GMT

tlr@penguins.East.Sun.COM writes:

>I've been working out for two years now and have not noticed any more energy
>than I had before.  I've heard that exercising makes you feel better, look better
>and have more energy.  What am I doing wrong?  I work out for one hour five
>days a week, alternating between aerobics and toning.  Am I missing something?

Try taking a week off and see if there is any difference.  (You won't lose
any fitness in one week).  I bet you will feel better when you start again.

Also, try other forms of exercise.  Get outside.

--------------------------------        _\/_
Matt Mahoney, mvm@epg.harris.com       |(TV)|  Drug of the Nation
#include <disclaimer.h>                |____|
Organization: Youngstown State University
Date: Monday, 13 Apr 1992 08:51:45 EDT
From: Troy Allen Cross <TAC@ysub.ysu.edu>
Newsgroups: misc.fitness
Subject: Re: Quick! Help!

In article <1992Apr10.154720.14450@awdprime.austin.ibm.com>,
lkoh@elman.austin.ibm.com (Lisa Koh) says:
>
>My neck has been killing me since i got up this morning...
>intense pain when i tilt my head....
>help !   what should i do??
>
Don't tilt your head!!!

Sorry but I couldn't pass up the opportunity to paraphrase Henny Youngman.

Troy
From: butteris@dingus.ssc.gov (Jamey Butteris)
Newsgroups: misc.fitness
Subject: Re: Yoag
Date: 16 Apr 92 01:16:44 GMT
Organization: Superconducting Super Collider Laboratory

In article <1992Apr15.192714.26500@porthos.cc.bellcore.com>  
sad@dasher.uucp (27640s-downie) writes:
> Does anyone practice yoga to keep in shape?
> 
> Sharon 

Mainly hatha yoga for stress control. <grin>.
 

Jamey B @ SSC
From: jpeach@ac.dal.ca
Newsgroups: misc.fitness
Subject: Re: Supplements to aid in rehydration from last minute weight loss
Date: 9 Apr 92 22:26:50 GMT
Organization: Dalhousie University, Halifax, Nova Scotia, Canada

In article <1992Apr7.033056.4481@pony.Ingres.COM>, cathys@Ingres.COM (Catherine Savino) writes:
> Hi,
> 
> I was wondering if anyone knew what supplements would help in helping re-hydrate after
> dehyrating to loss weight. The situation is this: I have a powerlifting meet this weekend,
> and I am dangerously close to my weight limit (116 3/4). I will probably have to use 
> de-hydration as a means of making weight (Unless anyone knows a better way!!). 
> I have to weigh in @ 12:30, and lifting starts as 2:30. What is the best (and fastest)
> way to re-hydrate?? I've heard that Magnesium and Potassium will help. Is this true?
> Any idea in what quantities?? I know that refined sugar is a no-no, since my last 
> lift will probably not be until 5:30 or 6:00, what is the best thing to eat through-out
> the day??   Thanks in advance for any help.
> 
There is nothing that is going to help you in that 2 hour period.  If you
use K or Mg your stomach will not be able to empty its contents fast enough
to rehydrate your body for comptation.   Pure distilled water is the best
thing that you will find, but you will most likely still be competing
in a dehydrated state.  Your best bet is to loos the weight before the 
weight in, not through water loss though. 
 
 
///MiStEr pEaCh\\\
From: grs02502@stat.appstate.edu
Newsgroups: misc.fitness
Subject: Re: How Many Calories???
Date: 15 Apr 92 20:53:58 GMT
Organization: Appalachian State University

In article <1992Apr15.123242.98479@ns1.cc.lehigh.edu>, jm0b@ns1.cc.lehigh.edu (Janet McMonagle) writes:
> I am looking for some advice.  I have been hearing lots of chatter regarding
> the disasterous effects of lowering your metabolism if you do not consume
> enough calories.  Along with these statements, 2,000 calories per day are
> always mentioned.  But this number can't apply to everyone!
> 
> How would one go about determining the proper calorie count for their age,
> height, particular body structure and activity level?  I do not want to lose
> any weight, but would like to lose some excess body fat without getting
> smaller (too skinny).  I am aware that I must keep my fat intake low, eat a
> good percentage of carbs, work out aerobically, and do some weight lifting.
> All this I am doing now, however, I have no feel for how many calories I
> should be taking in and the last thing I want to do is lose lean muscle!
> 
> Thanks in advance.
> -- 
> _______________________________________________________________________________
> 
> Janet McMonagle
> Senior Communications Analyst
> (215) 758-5003
> JM0B@ns1.cc.lehigh.edu


     Here is the best formula I have seen:

Take your body weight and divide by 2.2 to get kilograms
Example:150/2.2=68.2
Next  multiply your body weight by a factor of 1 for male and .9 for female to
determine calories/kg/hr.
Example:68.2*1=68.2
Now multiply times 24 for hours in a day.
Example:68.2*24=1636.8
This number is your Basic Metabolic Rate (BMR).  Now we will calculate your
voluntary muscular activity (VMA).  If you are a secretary, you are active
about 40%-50% of the day.  If you are a construction worker, you are active
about 100% of the time.  Multiply your BMR times your estimated VMA.  Average
person would be 40%-50%.
Example:1636.8*50%=818.4
Now add your BMR plus your VMA.  Multiply this number times 10% to get your
specific dynamic activity (SDA).  This is the calories you burn from digesting
food and such internal activities.
Example:(1636.8+818.4)*10%=245.46
Now add BMR+VMA+SDA to get total daily calories.
Example:1636.8+818.4+245.46=2700.06

This gives a pretty good idea of needed calories.  It is of course going to
vary from individual to individual.  Try it out.

P.S.:  I got this from the Parrillo Performance Press.

-Brett