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dude, i think i fcuked this girl the other weekend. Sorry bruh

thank you very much for your input i really appreciate it.

I am on day 4 of no supplements and i love it!!!

I know everything in moderation but i am trying to see if i should stop drinking protein shakes and just use a well balanced meal plan. Until, i ran into this article:
...

Follix: thank you, i will adjust the calories.

everyone else: i apologize, this is for a cut.

ugh :(
calculating carbs now.

Thoughts?


Goal: Gain Muscle, Lose Fat
Height: 6’3
Weight: 210lbs
Recommended Daily Fat: 94.5g
Recommended Daily Protein: 168g
Recommended Daily Calories: 3000

is this right?

LBM = 210 * (1 – 15%)
LBM = 210 * (.85)
LBM = 178.5

BMR = 370 + (21.6 * 178.5)
BMR = 370 + (3855.6)
BMR = 4225.6

Thank you so much but now i am a little confused:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)


LBM...

this is from Bulking....

http://tinypic.com/r/2i0dirn/8

can you guess my percentage body fat so that i can do the math for my BMR?

I'm going to posta pic shortly.

are you against supplements completely? Protein shakes?

ok but i've made great gains using the supplement. Regardless, I will educate myself more and post another meal plan when i'm done. Keep your eyes out.

Thanks,

StriveForGold - do you have a sample mean plan?

WonderPug - Can i use Pro Mass Gainer instead?

Height: 6'3
Weight: 210
Goal: Build Muscle Lose Fat

Intermittent Fasting Eating Schedule, 8 hours to consume the following:

Meal 1
Serious Mass Protein Shake
• 1250 calories
• 4.5g FAT

vet checking in

Thank you sir. I've tried green mag back in the day and got some good results from it.

If you can please link me to the reviews on Neovar i would appreciate it.

How do you feel about SAN's...

exactly!!! I dont take pre-workouts. Dont try to convince me dont suggest any. I just dont, period.

I would like a creatine that is going to make me look fuller, i dont care about price.

In search of a new creatine, two of my favorites are creature and concrete but i'm looking to try something new.

Any suggestions.

thats my sister, im calling her as i type this so she can cancel this date

ive been running off of 4 hours a sleep for the past 4 years