6 replies to this topic

[Swoleshine]

Back at it after 2 years of on and off during my schooling. Looking for a kickass diet, as I have gotten a bit fat and out of shape..

Natty here.

Thanks

[supercrunch]

[attachmentid=9591] heres a pdf that may help


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[kb91notch347]

I have one but it's handwritten. I can get you most of the way there. Start with your bodyweight and multiply that by 12. That's your total calories for the day. Divide that by the number of meals you will eat per day. Decide your macro percentages - let's assume 40% protein, 40% fats, and 20% carbs. Each gram of protein has 4 calories, fat 9 calories, and carbs 4 calories

Example:

200lb bodyweight x 12 = 2,400 cals/day
40% protein = 960 cals / 4 = 240g protein / 6 meals = 40g/meal
40% fats = 960 cals / 9 = 106g fat / 6 meals = 17g/meal
20% carbs = 480 cals / 4 = 120g carbs / 6 meals = 20g/meal

Of course you may want to time certain macronutrients (e.g. no fats pre- or post-workout).

Hope this helps,
KB

[supercrunch]

[attachmentid=9591] heres a pdf that may help


---supercrunch---

Attached Files

•  Tasty_Fat_Loss_and_Muscle_Building_Recipes.pdf   2.91MB   26 downloads

[Swoleshine]

Thanks you both, let me check out that pdf

anyone got a kickass workout too?

LMAO..

Yeah, i know i could do this on my own, I just am looking for new ideas

[kb91notch347]

I had great results with the following routine:

Monday: upper, horizontal dominant, triceps accessory

dumbbell bench press (I don't do barbell bench anymore due to my shoulders)
barbell row
lateral raises
lat cable pull downs
lying tri extension


Tuesday: lower, squat dominant

squats
stationary lunges
stiff leg dead lifts


Wednesday: abs, calves, cardio


Thursday: upper, vertical dominant, biceps accessory

Barbell shoulder press
pullups
flat flyes
seated cable row
barbell curls


Friday: lower, dead lift dominant

dead lifts
walking lunge
leg curls


Start in the 12-15 rep range. Decrease this range by 2 reps every 2-3 weeks (so the next mesocycle is 10-12, then 2-3 weeks later 8-10, then 2-3 weeks later 6-8, then 4-6, then deload and create a new program.)

[Swoleshine]

Hmm, I actually like that a lot.. i'm going to use that thanks bro