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  1. #1
    Registered User jdies's Avatar
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    How to lose weight summed up for a beginner

    3 out of every 4 threads is the same thing, how do I lose weight so maybe this thread will end some of that.

    To lose weight u need to figure out ur maintenance calories. To do that here u go:
    Use this bmr calculator
    http://www.bmi-calculator.net/bmr-calculator/

    Once u found ur bmr
    Use it with this equation

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    Now u know ur maintenance. If u eat this every day u will maintain the same weight. In order to lose weight u need a defacit.

    There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

    If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

    Now u know how many calories to consume a day to lose weight.*
    The next thing I can tell u is to count calories. Download my fitness pal If u have a smartphone and record everything u eat.*

    So now ur on the right track, ur eating a defacit and counting calories. Adjust as needed.*

    Let's talk protein
    1-1.5g protein per lb lean body mass. Build ur macros around that! High protein diet will help maintain ur muscle mass while cutting. 2 other things that will help prevent muscle loss:
    1: glutamine
    2: bcaas

    So let's talk exercise really quick
    Cardio is nice. But lifting heavy burns way more calories. So throw in a Lil cardio before r after workouts r on off days if u wish but focus on a good weight routine and lift heavy as u can.

    Starting strength is a good beginner program
    http://forum.bodybuilding.com/showthread.php?t=998224

    Or this routine by all pro
    http://forum.bodybuilding.com/showthread.php?t=4195843

    Or one of these by n@tural1
    http://forum.bodybuilding.com/showthread.php?t=115643271

    And there r many more to be found. These r just some really good ones from the top of my head. Take a look around, read all the stickies. Learn something and I promise u if u follow this advise ull lose weight
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  2. #2
    Registered User jdies's Avatar
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    Feel free to add
    Working towards green
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  3. #3
    In Starvation Mode Brklyns_Finest's Avatar
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    275->180->248... Next stop, 150

    "It ain't about how hard you can hit. Its about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That's how winning is done!" ---Rocky Balboa

    "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

    DISCIPLINE + PATIENCE = SUCCESS
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  4. #4
    Registered User jdies's Avatar
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    Yet there is still 156 post a week asking how to lose weight lol I don't get it
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  5. #5
    Registered User MusclesGlassess's Avatar
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    Cause people are too lazy to read the stickied posts..
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    Registered User tehfluent's Avatar
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    Not to mention the fact that people inherently think that their situation is different than the norm.

    <sarcasm> They -must- be an exception to the rule. </sarcasm>
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  7. #7
    In Starvation Mode Brklyns_Finest's Avatar
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    Originally Posted by jdies View Post
    Yet there is still 156 post a week asking how to lose weight lol I don't get it
    Originally Posted by MusclesGlassess View Post
    Cause people are too lazy to read the stickied posts..
    Best name on this site I've ever seen btw! lol. Epic Meal Time FTW!!

    Originally Posted by tehfluent View Post
    Not to mention the fact that people inherently think that their situation is different than the norm.

    <sarcasm> They -must- be an exception to the rule. </sarcasm>
    Yes yes and yes lol
    275->180->248... Next stop, 150

    "It ain't about how hard you can hit. Its about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That's how winning is done!" ---Rocky Balboa

    "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

    DISCIPLINE + PATIENCE = SUCCESS
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  8. #8
    The Next Arnold uhntiss's Avatar
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    Well I do have a problem with this types of calcs. For instance im about 6ft4 and say 250lbs and 24 years old.

    My bmr is 2425.

    As im pretty active id say 1.5 times for the multiplier.

    So roughly 3600 cal a day? That is a huge amount for maintenance. I usually eat half of that and have hardly lost a thing over the last 2-3 months.

    Also could you direct me to some good info on glutamine and bcaas?
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  9. #9
    Registered User Danomiteee's Avatar
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    Originally Posted by MusclesGlassess View Post
    Cause people are too lazy to read the stickied posts..
    Yea I have to agree brah sick username!
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  10. #10
    Registered User SKINS32's Avatar
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    The calculators suck. You have to figure it out for your genetic needs by trial and error. The calcs give me 144p/411c/64f. Who the hell in here is taking in 411g carbs that isn't a road biker or long distance runner? 200/200/100 works best for me at a slow cut to maintain mass.

    T
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  11. #11
    Registered User jdies's Avatar
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    jdies is offline
    Originally Posted by SKINS32 View Post
    The calculators suck. You have to figure it out for your genetic needs by trial and error. The calcs give me 144p/411c/64f. Who the hell in here is taking in 411g carbs that isn't a road biker or long distance runner? 200/200/100 works best for me at a slow cut to maintain mass.

    T
    Altho this I agree with u on, the calculators were a great stRting point for me! I just adjust when I see fit
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