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dnt4get
08-26-2015, 11:38 AM
I'm 5'11. 175 lbs.

Have no idea what my bf% is

I want to hit my legs hard this winter, looks like i skip leg day....


Diet is 40\40\20

what should my calorie intake be?

Diamhea
08-26-2015, 11:43 AM
17-18%. Frame has potential.

dnt4get
08-26-2015, 11:52 AM
Would like some sort of abs sometime. Never had abs ever. AHH

I know majority is my diet

bench is 200(10xs)
Squat is 200(7xs)


Dropped from 200lbs to 165 2 years ago(bench was 135 10xs) had a flat tummy and all but weak compared to now,

sevenhm
08-26-2015, 11:58 AM
You're roughly 16-18%. Follow the guide below.


Calculate your calories using the stickies below or IIFYM Calculator (http://iifym.com/iifym-calculator)
Apply a 10% deficit or surplus to your total intake based on your goal.
Make adjustments on a 2 week basis. Raise or lower your intake by 100kcal of whichever macronutrient you prefer provided minimum fat and protein requirements are met.
Track your weight daily or weekly at the same time of day for accuracy.
Aim to lose or gain 1-1.5lbs per 2 weeks. More overweight individuals may safely lose up to 2-3lbs per week.
Pick a novice program and be consistent.
To track your macros use an application such as MyFitnessPal (https://www.myfitnesspal.com) , Cron-O-Meter (https://cronometer.com) , MyMacros+ (http://getmymacros.com) , Fitocracy (https://www.fitocracy.com)
Acquire a food scale to accurately track your macros. How to use a food scale Food Scale 101 (https://www.youtube.com/watch?v=8Lg5YlIbeT0)


Must read:

Micronutrients matter.

Eating the same thing everyday can deprive you of other micronutrients thus variety in your diet is important.
Dietary fat is essential. The only bad fat is industrial trans fat.
No specific diet is necessary to acquire weight loss. What matters is that you are in a caloric deficit.
Depending on your carb intake when you increase/decrease you may see immediate weight gain or loss do not panic. Do not micromanage your intake per day, instead make adjustments on a 2 week basis.
Women during their menstrual cycle may experience larger swings in water weight do not panic stay the course.
Nutrient timing is largely irrelevant unless you're a serious athlete.
To look up the nutritional content of food head to NutritionData (http://nutritiondata.self.com) , CalorieKing (http://www.calorieking.com) , Caloriecount (http://www.caloriecount.com)
For information regarding vitamins or supplements head to Examine (http://examine.com)
For ideas to compose your own meal plans based on your macros head to Eathismuch (https://www.eatthismuch.com)
Eating tuna everyday is not healthy see spoiler.
EPA Guidelines:
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
A better alternative is canned salmon (mostly sockeye or pink from Alaska), which is low in contaminants and high in heart-healthy omega-3s. It’s also sustainably caught in Alaska and similarly priced, making it a great choice all around.




Please refer to:
Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)
Nutrition For Newbies & Must Read Threads (http://forum.bodybuilding.com/showthread.php?t=136691851)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
The dirt on clean eating (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)

Novice Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Jason Blaha 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Push/Pull/Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)


MyFitnesspal starter guide( If you want to learn how to calculate bulk recipes per gram, enters foods you often eat in grams rather than calculate serving size,quick add macros.)
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