hey everyone im trying to figure out what my daily calorie intake should to lose a few pounds because im trying to get ripped.
im 20 yeras old, 5'10, 191-196 lbs (depending on which day i weigh myself) i have about 5-10 lbs of excess belly fat that i wanna get rid of hence the reason i wanna diet or watch my calorie intake
i work out 5 days a week, abs and cardio every other day
thanks in advance !
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Thread: HELP! trying to figure out.....
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02-13-2011, 10:14 PM #1
- Join Date: Jan 2011
- Location: New York, United States
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HELP! trying to figure out.....
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02-13-2011, 11:04 PM #2
figure out how much you've bin eating and reduce 10-15%
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-13-2011, 11:10 PM #3
1. Find your basal metabolic rate if you don't already know it. There are various formulae around, try this one for example: http://www.bmi-calculator.net/bmr-ca...edict-equation
2. Factor in your activities. The above site caters for this
3. Now that you have an idea of how many calories you burn, add up your intake (count calories)
4. Eating = burnt you'll be at maintenance. Eating < burnt, you'll be in deficit. Some trial and error is required, but a rule of thumb is ~500 under maintenance is 1lb per week.
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02-14-2011, 12:15 AM #4
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02-14-2011, 06:19 AM #5
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02-14-2011, 06:30 AM #6
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