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bedbellyandbeyond · 6 years ago

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Frat, Part 1

(Sort of a One-Shot Part 1/3, Based on this post)

The first day of school had always been nerve racking for him, but the first day of university? Stress city. Alex couldn’t help but shake with nerves as he got to the frat house. He was a legacy, his father had pledged here eighteen years ago, just as his father did before him. He’d always joked that his blood ran green as the Pi(Π) Rho(Ρ) Gamma(Γ) colours. He even felt like he remembered the very steps of their house as he came up to knock on the door. “Divide?” The guy at the door was tall, blond, and hot as hell. Alex’s father always told him there was never an ugly face at ΠΡΓ. Alex didn’t realise they’d be doing the password as soon as he got there, but he had memorised the answer since he was five years old. He shook his head. “Multiply.”

The guy smiled and nodded slowly. “You must be the legacy.” Alex offered a hand. “Alex Sheffield.” “Right on. Where’s your rec?” “Huh? Oh, Lewis’s parents got caught up in traffic but he’ll be here a bit later.” “Cool. We’ll do it tonight then.” It was tradition for the legacy to bring a friend, known as the recommendation (or rec for short). They always had to be an honour roll student (the legacy too), but it always just worked out that way somehow. Just like how legacies always had male children. Somehow, the universe just made it happen. “Tonight?” Alex asked, though he had a feeling he already knew. “Oops. I wasn’t supposed to tell you, but I’m sure you guessed it. Every frat’s got hazing,” the upperclassman said. “Don’t worry though. We’ll take real good care of you.” “Oh. Okay…” Alex let himself loosen up a bit. “What’s your name?” “Thomas Martinez. Your room’s up on the right,” Thomas said. “Oh. Nice to meet you,” Alex said. “Were you the legacy or the recommendation?” Thomas grinned. “Rec. I gotta head out for a bit, but we’ll get to know each other real well later.” “Oh, cool. See you later then,” Alex said. He made himself at home, unpacking his bags and putting up a picture of his Dad and his Dad’s frat brothers. The group was usually pretty small, often about eight guys. Sometimes there’d be the odd twin legacies but that was it. Typically two per year. His Dad’s group had one eight as usual and they all smiled proudly to the camera. Lewis joined him later and with four bedrooms in the building, they shared a room. Not to say the rooms were small; they could’ve easily fit one or two more beds in there but with such high academic standing with the university, ΠΡΓ was pretty well funded. “This place… Dude,” Lewis collapsed back on his bed. “I knew you were from money, but this…” “You earned it, dude,” Alex beamed. “4.0 bros!” “4.0 bros!” They high fived and laughed. They met in middle school and were fast friends. Prided themselves in their education while the other kids goofed off. Alex had a couple other friends too he’d considered for ΠΡΓ but he knew Lewis was ride or die when he was there for him when his grandfather passed away. They were inseparable ever since. “Pledges!” Another guy let himself into their room. He was tall, dark and devilishly handsome. “Welcome to ΠΡΓ! I am Steven Coles, senior legacy and head of house. We are very happy to have you here. As our senior rec spoiled for you, tonight we will have our hazing ritual.” “Hazing? Dude,” Lewis smirked. “Shouldn’t you be like, waking us up in the middle of the night, throwing bags over our heads or something?” Steven shook his head lightly. “Here at ΠΡΓ we like to make sure ever pledge is comfortable. This is a very special fraternity and we wouldn’t want to ruin your time here.” Lewis tilted his head to Alex. “I’m a little disappointed, gonna be honest. I was looking forward to being abducted mission impossible style.” Steven rubbed his hands together. “Trust me, you’re not missing out. ΠΡΓ has our own very special way of making sure our pledges are truly loyal to the house. Please, boys. Join me downstairs. The guys would love to meet you.” Alex got up off his bed and went over to hug Lewis excitedly. The two of them followed Steven down to the dining room. A feast was waiting for them as well as all the other frat brothers. They soon found out that the seating arrangement had all the recommendations on the West side of the table and all the legacies on the East, year levels descending from the North and ascending from the South respectively. They found this a bit confusing at first but it was done to foster new friendships between the fraternity as each year, the boys would be across from a different brother. With this arrangement, Alex was across from Thomas and Lewis was across from Steven. Between them were sophomore and junior legacies, Cameron and Jordan respectively, and sophomore and junior recommendations Daniel and Chris also respectively. Throughout the whole meal, Alex chatted with Thomas. He listened to everything Alex had to say and watched him closely, smiling gently. The legacy felt safe and warm just looking at him. Afterwards, they broke off into pairs for activities. They soon found out ΠΡΓ was a very fun group. It started off as they expected, some drinking games, stripping, body painting, but at no point did anything feel intense or unsafe. It was a lot more like a party than hazing. And the pledges were treated like kings. After a small ceremony where they were given robes monogrammed with their initials and made to drink the blood of past brothers (a fruit punch), everyone retired to bed. Steven escorted Lewis back to their room, but Alex was invited to Thomas’s room with him.

The next morning, Alex woke up next to Thomas. The senior was a bit of a cuddler and had his arms wrapped around the pledge’s torso. He had to gently squirm out to try not to wake him before grabbing his robe and shuffling back to his own room. When he opened the door however, he found Lewis and Steven passed out on Alex’s bed. Alex whisper shouted his friend’s name a couple times but Lewis didn’t budge. He gave up and just tied his robe closed and headed downstairs to look for ice for his behind. He stopped in his tracks when he found another frat brother sitting at the table with no less than a baby cradled in his arms. The brother, who’d introduced himself as Daniel, sophomore rec, the night before, had appeared tired and worn out at dinner and now it was quite clear why. “Morning,” Daniel mumbled over a mug of coffee, keeping the child in his other arm. “Morning…” Alex answered, staring at the infant. “Are they yours?” Daniel smirked and nodded slowly. “My son, Tyler.” “You look exhausted,” Alex commented. “Yeah… We get nannies and daycare services through the frat, but I just wanted to spend as much time with him over the summer before classes start,” Daniel said. “I can’t imagine being a Dad in school…” Alex said, walking up and looking down at Tyler. “I admire your courage.” Daniel smiled, looking sympathetically at Alex. “It’s not all that hard… They really do take care of you here. Do you want to hold him?” “Sure.” Alex took little Tyler into his arms and rocked him gently. The baby gurgled and stared up at his holder curiously. “He’s so cute… A new legacy, I bet.” “Naw,” Daniel stated. “Rec’s kids can’t be legacies...” ”What? Really?” Alex commented. “Weird.” ”Number control.” “Oh. So… They accommodate these kind of…surprises here?” Alex asked, trying not to be rude. “I’d figure… Well, it’d look bad on the uni.” Daniel shook his head. “I get why you’d think so, but really, it’s basically the contrary. Children born in the house are like royalty.” “That’s really great,” Alex said, booping Tyler’s nose. “Such a little prince.” Daniel sipped his coffee and then nodded in Alex’s direction. “…I see you got lucky last night.” Alex blinked quickly. “You-You can tell?” “Yeah.” Daniel pointed. “You’ve got Thomas’s robe on. TM.” He had a small chuckle. “He’s trademarked you.” Alex blushed and looked down at his robe to see Daniel was right. “Shit! I left mine in his… Daniel, it’s not—uh, um… I’m not…” “Don’t worry about it,” Daniel laughed. “Seniors and pledges always hook up. It’s tradition.” “Oh.” Tyler had started to pick at a loose thread in the monogram so Alex handed him back to his father. “…So then Thomas… Was supposed to do that. He doesn’t actually… I’m so stupid.” “Whoa, now. Chill dude,” Daniel said. “We’re frat brothers. We’re not really supposed to date each other. I mean, you can but like no one ever really ends up together. That’s the point. Seniors and pledges hook up because the seniors are on their last run. But we all care about each other here. They’re the best group and know exactly what you’ll be going through in your years here. You got me?” Alex nodded, but he was still a little heartbroken. “Anyway, you’re not supposed to be up yet,” Daniel said. “Juniors are supposed to make you breakfast your first morning, but we ran out of bacon so they’re shopping.” “Aw, that’s cool…” Alex shrugged and went to the fridge. “I’m just looking for ice for, um…” “Got you covered,” Daniel said. “There’s a pair of butt doughnuts in the freezer.” Alex nearly squeaked in embarrassment, thinking about how his frat mates had actually prepared for that in advance. But his Dad had always assured him things always went to plan at ΠΡΓ.

Part 2

Part 3

#mpreg #oneshot #frat

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ruthellisneda · 6 years ago

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How Many Calories Should I Eat Every Day? A Look at Total Daily Energy Expenditure (TDEE)

“Steve, how many calories should I eat every day? I got goals, son!”

Great question!

Knowledge is power, so today, we are going to make you more powerful.

First off, we’ll discuss your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE), which are fancy terms for how many calories you require on a daily basis to exist.

I’ll even give you two calculator options below – to determine your personal BMR and TDEE – plus I’ll show you how to use this information.

We’ll end today’s article by giving some practical advice on calorie requirements and weight loss, including a step-by-step plan, because I’m nice like that.

Let’s do this!

THE NERD FITNESS TOTAL DAILY ENERGY EXPENDITURE CALCULATOR

We’re going to start off by doing some math.

Don’t worry though, our robot calculator (beep boop boop) will do all the hard stuff for you.

We will need to know your height in inches, your weight in pounds, and an idea on your activity level (Use the metric system? I wish we did too here in the States! Click right here for our Metric calculator).

Although you can adjust it, I want you to set your “Activity Level” as “Sedentary,” (I’ll explain why in a minute):

Nerd Fitness Total Daily Energy Expenditure Calculator

Total Daily Energy Expenditure Calculator

Your sex * Male Female

Male/Female

Age *

Use age in years.

Weight *

Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs.

Height *

Use inches. If using metric system, divide cm by 2.54 for total inches.

Basal Metabolic Rate (BMR)

Your BMR is an estimate of the total calories burned a day, while in a state of rest.

Activity Level * Sedetary (You get up to tell Netflix you are still watching) Lightly Active (You casually stroll through your neighborhood a few times a week) Moderately Active (If we called the gym on a weeknight looking for you, they'd find you) Very Active (You work in construction during the day and you're on their softball team)

For "Activity Level," veer toward the side of less active. Studies consistently show that people are not as active as they self-assess.

Total Daily Energy Expenditure (TDEE)

Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in.

(Note: we have used the The Mifflin-St Jeor Equation to create this calculator! [1])

Hooray! You now know your BMR and TDEE!

You may be thinking, “Ah, Steve, what do either of these mean?”

I got you boo. Make sure you write down your two numbers.

WHAT IS BASAL METABOLIC RATE (BMR)?

Basal Metabolic Rate (BMR) is the total amount of calories needed to keep you alive.

Breathing, cell production, pumping blood, and keeping your body temperature up all require calories to function.

When you sit perfectly still, you use plenty of calories keeping your body in good working order.

“Basal” more or less means “basic,” so you can think of BMR as the number of calories needed for basic daily functions.

Your sex, weight, and height will all affect the number of calories you need, which is why they are variables in our equation above.

The taller you are, or the more you weigh, the higher your BMR will be. There is simply more of you that needs calories. More blood to pump, more cells to produce, etc.

Roughly two-thirds of the calories you need each day go into keeping your body running.

The other third?

That goes into powering your motion. Because going from one place to another requires calories from your body. So does lifting stuff.

Let’s talk about Total Daily Energy Expenditure (TDEE) next.

WHAT IS TOTAL DAILY ENERGY EXPENDITURE (TDEE)?

Total Daily Energy Expenditure (TDEE) is an estimate of how many total calories you burn in a day.

Since your BMR calculates the calories you need for a state of rest, we need to factor in movement and exercise to get an idea of how many calories you burn each day.

To do this, we’ll take your BMR and multiply it by an “Activity Level” factor.[2]

Activity Levels can be thought of as the following:

Sedentary. You get up to tell Netflix you are still watching. You don’t intentionally exercise at all.

Sedentary = BMR x 1.2

Lightly Active. You casually stroll through your neighborhood a few times a week. On average, you walk for exercise about 30 minutes a day. Another way to think about this would be 15 minutes per day of vigorous exercise like jogging or lifting weights.

Light Active = BMR x 1.375

Moderately Active. If we called the gym on a weeknight looking for you, they’d find you. This averages out to about one hour and 45 minutes of walking (for exercise, not going around your house) a day, or 50 minutes of vigorous exercise.

Moderately Active = BMR x 1.55

Very Active. You work in construction during the day and you’re on the company softball team. This averages out to about four hours and 15 minutes of walking (again, for intentional exercise) a day, or two hours of vigorous exercise.

Very Active = BMR x 1.725

If you’re following along at home, you may notice that different Activity Levels can make a big difference for the calories burned.

Let’s use some numbers:

Suppose you’re male, 35 years old, weigh 200 pounds and are six foot even (72 inches).

You’re also wearing a Nerd Fitness Shield Tee and it looks great on you. It really brings out your eyes.

Awesome shirt or no awesome shirt, we know your BMR comes in at 1,882 calories given the variables we identified. Which means you’ll need roughly 1,900 calories for basic bodily functions.

This is where things get interesting.

If you’re Sedentary, we’ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258. Which means you’ll need 2,258 calories to support bodily functions and to walk around your house, to go from your car to your office, from your office back home, etc.

Let’s imagine a scenario where you are not Sedentary. Instead, we’ll calculate that you are Lightly Active, meaning you walk around your neighborhood a few times a week.

We take your BMR of 1,882 and multiply it by 1.375 to get a TDEE of 2,588.

The difference between Lightly Active and Sedentary is 230 calories, about what you’d find in a glazed donut.

Let’s keep going.

Let’s say you hit your local gym a few times a week for strength training practice. And on your off days, you do a little yoga and take walks. This will push you into the “Moderately Active” category.

We take your BMR of 1,882 and multiply it by 1.55 to get a TDEE of 2,917.

The difference between Sedentary and Moderately Active would be 659 calories.

That’s an extra meal’s worth of calories! Here are some examples of things that are roughly 650 calories:

A whole meal’s worth of Sicilian fish with sweet potatoes:

Or, one Big Mac® with Bacon:

Or, one large Orange Dream Machine® from Jamba Juice:

People often UNDERestimate how many calories they consume, and then OVERestimate how much exercise they’re doing.

This is why Activity Level could be a “trap” when doing TDEE calculations!

WHAT SHOULD MY ESTIMATED ACTIVITY LEVEL BE?

We people are notoriously bad at estimating our Activity Level.

We’re also terrible at tracking calories accurately and almost always underestimate (often by as much as 30-50%+ percent).

Study after study demonstrates that people evaluate their movement and exercise greater than what it actually is.[3]

We think we’re working out “intensely” for 60 minutes. However, when researchers look at stuff like heart rate, VO2 max, and calories burned, they determine that we actually only exercised “moderately.”

What’s this mean for you? If your goal is weight loss, pick an Activity Level below your initial guess.

Take our predisposition to overestimate Activity Level and grab the one beneath it.

Instead of “Moderately Active” pick “Lightly Active.”

This will give you a more accurate estimate of your caloric needs, and give you a larger margin for error when trying to lose weight!

The other thing to consider would be strength training.

As we mention in our “Lose Weight and Build Muscle” article, strength training requires a lot of calories out of your body, not only for the exercise itself, but also for rebuilding your muscle too.

In general, consider strength training to be “vigorous exercise,” which we highlighted above. If it takes 30 mins of walking a day to be “Lightly Active,” 15 minutes of daily strength training would roughly be equivalent.

If estimating your Activity Level and TDEE is starting to freak you out:

Trying to pick and calculate the right amount of calories to consume can be stressful. Especially if you’ve had trouble losing weight in the past. And that’s just the math part – we haven’t even got to the psychological part about how delicious pizza and ice cream are.

It’s actually the reason we created our uber-popular 1-on-1 Coaching Program. We sought to take all the guesswork out of getting in shape, by creating a program to tell you exactly what to do.

If you’re trying to lose weight, adjust your diet, or start a strength training practice, we can help! We work with busy people just like you level up their lives in a permanent and sustainable fashion. If you’d like to learn more about it, click on the big image below:

USING BMR AND TDEE FOR WEIGHT LOSS

If you’ve read this far into the article, I imagine you are interested in learning your Total Daily Energy Expenditure for weight loss.

I also imagine you support my belief that The Shawshank Redemption is the best movie ever made:

I started this article by stating that if you are having trouble losing weight, it’s because you are eating too many calories.

The TDEE we calculated above will give us a good estimate of calories you require each day – if your scale is staying constant: congrats! You found your ‘calorie equilibrium.’ This means your body burns just as many calories as you consume each day.

However, I’m going to guess you’re here because your goal is to see the scale go down!

To really be able to utilize this number, we also need to have an idea on the number of calories we are consuming. Without knowing this, the TDEE is really just an arbitrary number.

Many would say the easiest way to assess and track calories consumed is with an app. We live in the future. Use a smartphone and download one of the following:

My Fitness Pal. The gold standard of calorie counting apps. It’s also the most popular, supporting the largest food database in the game. Plus it can download recipes from the internet and provide an estimate of calories.

FatSecret. Basic, simple, and free, FatSecret is a great calorie tracker. It’ll allow you to connect with other users, plus it’s got a barcode scanner for caloric content from labels. Super nifty.

Lose it! Another free calorie counting app, focusing more on goal setting. Additionally, the Snap It™ feature lets you use pictures for data input. Double nifty.

You don’t have to use the app forever. A solid week’s worth of data will help you get a sense of the food you are consuming, especially if you eat roughly the same food each day. You can then compare this to your TDEE.

If you’re trying to lose weight, you need to have your calories consumed less than your TDEE on average.

Here are some numbers to think about: 3,500 calories equals roughly one pound of fat. There are seven days in a week. If you want to lose one pound of body fat in a week (a sustainable goal for some), you need to create a caloric deficit of 500 calories a day: either through consuming 500 fewer calories, burning 500 more calories, or a combination of the two.

Let’s imagine that your TDEE is 2,500. This would mean you’d have to consume around 2,000 calories a day to lose around a pound per week.

As we discuss to great detail in our “Why Can’t I Lose Weight” guide, sustained weight loss is largely a result of controlling the first half of the equation: “calories in.”

If you’ll remember, your BMR is about two-thirds of the total calories used, independent of movement. And most people overestimate exercise and underestimate consumption.

So controlling calories in is the most effective way to sustain weight loss.

Said another way, it’s much more difficult to increase your Activity Level than it is to reduce the calories you consume.

What’s the easiest way to eat fewer calories consistently? By eating REAL food.

Why? Because real foods are more likely to fill you up and satisfy your hunger while also keeping you under your calorie intake goal for the day!

MOVING TOWARDS A HEALTHIER WAY OF EATING

The Nerd Fitness philosophy on diet can be written in three words: Eat REAL food.

I lay it all out in our Beginner’s Guide to Healthy Eating, but you’re smart – you know what real food is:

Food that grew in the ground, on a tree, ran on the land, swam in the sea, or flew through the air. Meat, fish, eggs, vegetables, fruits, nuts are all great examples of REAL food.

This is what you should be eating more of.

The fine folks at WiseGEEK did an awesome post where they took pictures of what 200 calories of a certain food looks like.

200 calories of broccoli gets you enough broccoli to fill up an entire plate:

Or half a Snickers bar:

Yeah…

What I’m saying is by eating REAL food, you have a MUCH higher margin for error to stay under your calorie goal for the day.

If you “accidentally overeat Broccoli,” you might accidentally eat an additional 50 calories. If you accidentally overeat candy or soda or processed foods, you can consume an extra 500+ calories without feeling satiated or content.

If you want to create a caloric deficit consistently, REAL food is the answer. Before you get all huffy, I know a Snickers bar is way more delicious than broccoli – it was designed in a lab by scientists to be AMAZING!

I’m not gonna tell you to never eat a Snickers ever again either. Instead, you need to start being proactive about your food choices. If you’re gonna eat a Snickers, just plan for it (or adjust after) by reducing your calorie intake elsewhere.

If the scale..

https://ift.tt/2UaIeuQ

#How Many Calories Should I Eat Every Day? A Look at Total Daily Energy Expenditure (TDEE)

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albertcaldwellne · 6 years ago