Essential Random Gym Thoughts Revisited...

ThiefyPoo

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Put me on to this keto diet i need to drop more weight before the summer.

I'm happy with my gainz but i wanna get really shredded now :takedat:
 
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Yeah
Can't wait for my chest day :mjcry:

I'm grumpy as fukk!
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RTF

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Keto is a decent way to achieve (calories in vs calories out).

Them carbs will be going in the bushes though breh... you ready for that? On a Keto diet, you going to be eating a lot of fish, meat, poultry, leafy green vegetables... and deez nuts. The high fat nature of Keto diets can make them easier for some people than a low-carb one.
 

BobbyBooshay

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It should be pretty simple guys.

Find your BMR out - its what your body requires to live based on your weight and no activity all day.
Knock off 200-300 from your BMR - by doing this your already in a calorie deficit
Go gym and burn more calories - even more in a calorie deficit

So for example if your BMR is 2300 a day, knock off 300 from that.
Burn another 300 from Gym or Cardio a day.
Your calorie daily intake is 1700, thus giving you a deficit of 600.
Do this daily and your cutting out 4200 cals a week.
1 pound of fat = 3,500 cals

I find it good to make a list of what I like to eat and put them in a spreadsheet, with the cals and macros. Takes a few mins from each day to update. Saves me having to guess what I am eating and my macros for the day.

I keep adding to this spreadsheet, I basically choose food from my list. I pretty much know what I am going to be eating for that day when I wake up. I like the "game" of finding low cal nice food lol low cal crisps yum

UK heads the ready made meals from MuscleFood are really good, high protein for a ready meal. Bland as hell though lol - http://www.musclefood.com

I try to keep my carbs low, protein high between 150 - 200g a day, carbs about 100-120

cals.jpg


With MyFitnessPal its easy to track things in packages, scan bar code and thats it.

Anything else go online to get the cals and macros - http://www.caloriecount.com/calories-egg-scrambled-i21018

This works for me.
 

Apollo Creed

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Handsome Boyz Ent
It should be pretty simple guys.

Find your BMR out - its what your body requires to live based on your weight and no activity all day.
Knock off 200-300 from your BMR - by doing this your already in a calorie deficit
Go gym and burn more calories - even more in a calorie deficit

So for example if your BMR is 2300 a day, knock off 300 from that.
Burn another 300 from Gym or Cardio a day.
Your calorie daily intake is 1700, thus giving you a deficit of 600.
Do this daily and your cutting out 4200 cals a week.
1 pound of fat = 3,500 cals

I find it good to make a list of what I like to eat and put them in a spreadsheet, with the cals and macros. Takes a few mins from each day to update. Saves me having to guess what I am eating and my macros for the day.

I keep adding to this spreadsheet, I basically choose food from my list. I pretty much know what I am going to be eating for that day when I wake up. I like the "game" of finding low cal nice food lol low cal crisps yum

UK heads the ready made meals from MuscleFood are really good, high protein for a ready meal. Bland as hell though lol - http://www.musclefood.com

I try to keep my carbs low, protein high between 150 - 200g a day, carbs about 100-120

cals.jpg


With MyFitnessPal its easy to track things in packages, scan bar code and thats it.

Anything else go online to get the cals and macros - http://www.caloriecount.com/calories-egg-scrambled-i21018

This works for me.


Why would you eat LESS than BMR, you need that to live and isn't sustainable long term. I think you have BMR confused with TDEE.


Side note, made reservations for Fogo de Chao Next week
:damn::damn::damn::damn::damn::damn::damn::damn:

Probably with just do extra cardio all week for the fukkry that is going to go down
 
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