Tips on loosing weight

[RADAR]

We know Diet plays an important role ,so without using dangerous drugs,How do we loose weight?



Question:
How many calories should I eat if I want to lose weight?

Answer:
It's Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)


Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.


Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.



RADAR

 

[eClenbuterol]

Great tips here. Guys listen how are you suppose to loose weight when you have no idea what your BMR is? How can you calculate caloric intake without it? This is a problem I am seeing all over the place. You don't have to be a Doctor to do this.

 

[iron_matt-CB]

yes its really quite simple and i shoot for 500 less calories than my tdee...been working well so far

 

[socalmuscle]

Great advice radar. Getting lean is easier than most think. Usually they overthink and complicate a simple process.

 

[INNOCENT]

great post

 

[HAYEZ]

what ya mean eating tren for breakfast isnt what dieting is about? son of a bitch....lolololol j/k

 

[ALIN]

Some good advice there,,,thanks for sharing.

 

[Fatboy1984]

what ya mean eating tren for breakfast isnt what dieting is about? son of a bitch....lolololol j/k

lol

 

[Piper25]

cardio first thing empty stomach in the morning and or after work outs.
Eat every 3 hours. dont miss a meal. stay active.
keep carbs under 200gms a day devided by 4 meals as your 5th is generally the last and it's protein only, protein and fats and go from there.
I like to keep weight high and reps mid range personally, I find I stay fuller that way than doing high reps low weight.
protein every meal and take efa's.

not much to it really and everyone acts differently so just right down what you eat and see how you look in the mirror and chuck the scale out the window, I hate them.

you can add in ECA, clen/t3 aswell but make sure you know what ur cals should be before doing clen/t3 as it is a waste if you are eating too much and research it before you do it. very important.

 

[sonicwaste]

Great advice. Remember to learn your body too.

BMR and TDEE is where you must start... But once you learn your body and how it reacts, then you are in control.

In my opinion once you have the science down, you have to find the art. Once you master the art and science you can gain LBM and/or lose body fat at your own will. You will be in control.

And most of all you must want it. If you want it bad enough you will find the way to keep your diet and training both at 100% all of the time.

 

[burnthiscorpse]

what ya mean eating tren for breakfast isnt what dieting is about? son of a bitch....lolololol j/k

I'm eating tren for breakfast every morning

(but i'm still eating too much cheese)

 

[HAYEZ]

I'm eating tren for breakfast every morning

(but i'm still eating too much cheese)

i love cheese and tren hahah...seriouly tho kraft makes a new shreded mozz cheese that melts just like fat cheese...i have like 10 bags in my friedge ...my omelettes in the am are fucking loaded up

 

[bigtravis]

We know Diet plays an important role ,so without using dangerous drugs,How do we loose weight?



Question:
How many calories should I eat if I want to lose weight?

Answer:
It's Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)


Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.


Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.



RADAR

You didn't put EPSOM SALTS in there.

 

[RADAR]

You didn't put EPSOM SALTS in there.

And i don't see you competeing either.


RADAR

 

[RADAR]

The funny thing was yrs ago when i first started preaching morning Cardio on an empty stomach after a 12 hr fast,everyone cried against it saying it was too catabolic and you would loose muscle,actually the opposite occured!
So i rest my case.


RADAR

 

[HAYEZ]

The funny thing was yrs ago when i first started preaching morning Cardio on an empty stomach after a 12 hr fast,everyone cried against it saying it was too catabolic and you would loose muscle,actually the opposite occured!
So i rest my case.


RADAR

i dont lose weight with cardio on empty stomach...if i drink 50grams protein then cardio im good to o

 

[RADAR]

I'm the opposite i do cardio on an empty stomach,when i get in i'm flat as a deflated baloon,i have a 50g shake,then shower after i get out and look in the mirror,BAM i'm am swollen proof the body is taking advantage of those nutrients.
it's not about loosing weight,it's about burning fat.

RADAR

 

[RADAR]

Anyway this thread got sidetracked somehow.
This was about calculating your BMR.

RADAR

 

[bigtravis]

Anyway this thread got sidetracked somehow.
This was about calculating your BMR.

RADAR

Excuuuuse me.

 

[hesnobradpitt]

I'm the opposite i do cardio on an empty stomach,when i get in i'm flat as a deflated baloon,i have a 50g shake,then shower after i get out and look in the mirror,BAM i'm am swollen proof the body is taking advantage of those nutrients.
it's not about loosing weight,it's about burning fat.

RADAR

Yeah im the same.


Brad.

 

[hesnobradpitt]

Anyway this thread got sidetracked somehow.
This was about calculating your BMR.

RADAR

Should be a sticky for awhile very easy to follow guide .


Brad.

 

[RADAR]

I will add this and let it rest,the benefits to morning cardio after a 12 hr fast is it

A-burn fat stores for fuel
B-your BMR is elevated thruout the day ,so the body is gonna take advantage of this and the absorbion of nutrients is elevated so you are actually burning some fat all day,that is if you eat several smaller meals thruout the day with some protein included.Muscle growth is elevated.
C-Blood pressure I cannot stress this enough,it will decrease & you will be healthier,Plus your Good Cholorsetrol lever will increase.

D- You will look better and sleep better,thus achieving a deep REM sleep where the body produces HGH



It's a win-sin situation.

RADAR

 

[doublebicep]

Great info RADAR. I work out in the evenings. Weights and then cardio. I managed a team that is global so my schedule is tough. It works for me but after reading and considering this post, I am going to try to get my cardio in before work. Def on weekends, I have no escuse for not doing AM cardio on an empty stomach.

 

[RADAR]

Gonna make this a sticky just a little while.



RADAR

 

[Piper25]

I have tried having protein shakes before i do morning cardio and I do sweat more but the leanest I ever came was from empty stomach and I hate coming back from jogging flat as hell. I am trying clen/t3 before cardio empty stomach and the hunger is insane and I am contemplating a protein shake before now since I have been leaning out faster than usual but I fear a little more muscle may be going with it but I suppose that is somewhat expected.

anyone else get insane hunger from early morning cardio empty stomach with clen/t3....? I am sure the eq is not helping either.

 

[hesnobradpitt]

Yeah the EQ dont make it any easy'r mate lol.


Brad.

 

[RADAR]

Since its a new year i believe this deserves bumping!


RADAR

 

[RADAR]

this is a cool thread def sticky material

I'd like some advice, so take my stats and goals into consideration - 5'10, 213lbs @ 16% (approx), i really just want to get down to 10% on my current cycle, should i have a protein shake before my morning cardio?? i'm doing 5 days a week for 1 hour each and restricting carbs to 100gish a day, refeeding every 6 days. i started at 220lbs at 18.5ish% bf, that was 16th december. my cycle is 500mg test (omna)/week 1-8 and dbol 25mg/day 1-4

OOP! sorry i hit the edit button by mustake.


To get really lean quick you should do morning cardio upon first waking up 12 hrs from your last meal, need a boost AGX sports has lipostim with lipoflame add that to morning cardio and watch your performance really improve.

Then right after Have a big hi Protein shake, your bmr with lipoflame will burn fat the rest of the day.
RADAR

 

[wwebound4life]

Should you still do empty stomach morning cardio if you are NOT on cycle RADAR?

 

[RADAR]

Should you still do empty stomach morning cardio if you are NOT on cycle RADAR?

I do except november-December- jan

Thats my time off giving my body a rest and eating anything i want.


RADAR

 

[louisiana]

Im doing a keto diet that consist of high fat(slices of cheese,pork bacon) and other high fat foods. I keep my protein around 200g everyday and I eat very little carbs about 30g to 50g a day. Im doing morning cardio for 45min and lifting for 1hr. Im also taking tren75mg ed winny 50mg ed, t3 25mcg e/d and eca stack. I hope im not wasting my cycle with this high fat diet. Im 238lbs and looking to get down to 200lbs about july. let me know if i should change my diet or keep on going? I eat about 1600 cal a day.

 

[HITTucker]

i personally dont use jack3d for cardio sessions, that stuff has a ton of beta-alanine in it. i just take a fat burner around cardio time but i dont do cardio when i lift.

 

[HITTucker]

How important is it to separate morning cardio from ur last meal by twelve hours? is it more about separating it from carbs? I run at five am before my manual labor job during the winter since we are slow, but my last meal might have been as late as nine pm but it is almost always mainly protein or even just a shake. thats just an eight hour separation. im 6'3" 280 27 yrs old, two cycles under me, off cycle till february

 

[RADAR]

lol

i am doing the fasted cadio 5 days, so i'll leave the shake till after cardio. that shake should contain some carbs too right? simple and complex maybe 50g pro 25g carbs? i'm waiting on my delivery of usp jack3d, is that suitable to use in the morning for cardio or is that more for lifting weights?

That is more for training,i would pick something like Muscle milk,or even Needto's protein shake,remember right after cardio the morning meal is your biggest meal to pound down a huge shake.
RADAR

 

[RADAR]

How important is it to separate morning cardio from ur last meal by twelve hours? is it more about separating it from carbs? I run at five am before my manual labor job during the winter since we are slow, but my last meal might have been as late as nine pm but it is almost always mainly protein or even just a shake. thats just an eight hour separation. im 6'3" 280 27 yrs old, two cycles under me, off cycle till february

The longer the fast the better the results 9 is decent ,i have been as long as 14 hrs i wouldn't stretch it longer than that.

RADAR

 

[OMEGA]

!!!!!!!! Nice!

 

[RADAR]

This deserves bumping

RADAR