Introduction: The 21 Day 5,000 Calorie Challenge



For the next 21 days I will be eating at least 5,000 calories a day! Using the conventional theory of calories in calories out I should put on just shy of 6kg of fat! My diet will consist of eggs, fish, meat, nuts and green vegetables. This makes my macro nutrient ratio 10% carbohydrates, 50% fat and 40% protein…what do you think is going to happen?

To calculate my basal metabolic rate, amount of calories burned at rest, and calorie expenditure I have used the revised version of the Harris-Benedict equation by Roza and Shizgal in 1984. You start off by calculating your basal metabolic rate or BMR:

BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

Throughout the experiment I will be weighing myself every morning and every night and using the mean of the 2 in order to measure my BMR and calorie expenditure as accurately as possible. Assuming that I don’t shrink or grow taller during the experiment I am 188 cm tall and 29 years old.

Based on my weight today, not part of the experiment, I weigh 89kg. That would make my BMR a steady 2,018.274 calories. Once you have this number you can use the following list to workout your daily calorie expenditure:

– Little to No Exercise (BMR x 1.2) = 2,421.9288
– Light Exercise, 1–3 days per week (BMR x 1.375) = 2,775.12675
– Moderate Exercise, 3–5 days per week (BMR x 1.55) = 3,128.3247
– Heavy Exercise, 6–7 days per week (BMR x 1.725) = 3,481.52265
– Very Heavy Exercise, twice per day (BMR x 1.9) = 3,834.7206

I cycle 3 times a week for 40 minutes along with 3 strength training sessions that last 4 minutes which I video and post on www.SmashTheFat.com/live . This puts me in the moderate exercise category making my daily calorie expenditure at 3,128.282.

I will be eating the same thing every day for the duration of the 21 days which is as follows:

Breakfast
15g of coconut oil; 135 calories, Carbohydrate=0g, Fat= 15g, Protein=0g
200g of salmon; 374 calories, Carbohydrate=0.4g, Fat= 19.8g, Protein=48.2g
180g of green beans; 60 calories, Carbohydrate=18g, Fat= 0g, Protein=2g
220g of eggs; 367 Calories, Carbohydrate=9.6g, Fat=53.8g, Protein=48.8g

Total; 936 Calories, Carbohydrate28=g, Fat=88.6g, Protein=99g

Snack
150g of walnuts; 1,058 Calories, Carbohydrate=4.6g, Fat=102.75g, Protein=25.95g

Lunch
15g of coconut oil; 135 calories, Carbohydrate=0g, Fat= 15g, Protein=0g
180g of green beans; 60 calories, Carbohydrate=18g, Fat= 0g, Protein=2g
240g of river cobbler; 293 calories, Carbohydrate=0g, Fat=5.28g, Protein=61g

Total; 488 Calories, Carbohydrate28=g, Fat=88.6g, Protein=99g

Snack
150g of pecans; 1,059 Calories, Carbohydrate=8.25g, Fat=105.15g, Protein=16.35g

Dinner
15g of coconut oil; 135 calories, Carbohydrate=0g, Fat= 15g, Protein=0g
400g of topside beef; 576 calories, Carbohydrate=0g, Fat= 15.6g, Protein=108g
180g of green beans; 60 calories, Carbohydrate=18g, Fat= 0g, Protein=2g

Total; 771 Calories, Carbohydrate28=g, Fat=88.6g, Protein=99g

Snack
150g of almonds; 967 Calories, Carbohydrate=9.75g, Fat=83.7g, Protein=38.1g

Grand Total; 5,279 Calories, Carbohydrate=86.6g (10%), Fat=431.08g (50%), Protein=352.4g (40%)

As you can see above my total calorie intake will be a total of 5,279 calories giving me a calorie surplus of 2,150.6753 every single day with my calorie expenditure being moderate. For those of you that are sceptical I would like to point out that even at heavy exercise my calorie surplus is 1,444.2794.

Finally, to work out my potential weight gain I have used the foundation for conventional weight loss which is that 1 pound of fat equals approximately 3,500 calories. Therefore in order to gain 1 pound of fat I must be in a calorie surplus of 3,500 calories. Going by my current weight at the end of the experiment I will be in a calorie surplus of 45,164.1813 making me 5,845.5354654 grams or 5.8 kg (12.7 pounds) heavier than I started!

I will be taking topless photos throughout the experiment, recording all of my measurements and making them publicly available at the end. On top of which I will have a video diary everyday on my YouTube channel which you can watch at www.YouTube.com/SmashTheFat

If you have any questions, objections or comments please feel free to comment below or tweet me on www.twitter.com/SamFeltham