Read on TwitterHow to set up your calories in order to reach your goals.
A lot of people still seem to struggle with weight loss, which should not be the case in this day and age of unlimited tools and resources.
I had the same problem for a prolonged time.
This process helped me to get on the proper track.
https://abs.twimg.com/emoji/v2/... draggable="false" alt="🔺" title="Nach oben zeigendes rotes Dreieck" aria-label="Emoji: Nach oben zeigendes rotes Dreieck">DETERMINE YOUR GOAL
First of all you should know if you currently want to build muscle or lose weight. I know we all want both of these things now! But it doesn’t work this way. So pick a side young padawan.
First of all you should know if you currently want to build muscle or lose weight. I know we all want both of these things now! But it doesn’t work this way. So pick a side young padawan.
If you are over 15% of body fat, I advise you to lose the fat first. It makes building muscle way easier and more fun because you actually see what changes.
https://abs.twimg.com/emoji/v2/... draggable="false" alt="🔺" title="Nach oben zeigendes rotes Dreieck" aria-label="Emoji: Nach oben zeigendes rotes Dreieck">DETERMINE YOUR AVERAGE CALORIC SPEND
Simple. Pick a random number between 1 - 5000 and stick to it. (Don’t).
Simple. Pick a random number between 1 - 5000 and stick to it. (Don’t).
There are 2 ways of determining how many calories you spend without lifting a finger.
https://abs.twimg.com/emoji/v2/... draggable="false" alt="⏱" title="Stoppuhr" aria-label="Emoji: Stoppuhr">Quick and easy:
- Go to one of the 7 bazillion bodybuilding websites
- Use their calorie calculator
- Add or subtract 250 - 500 calories (depending on your goal)
- Stick to it and adjust*
- Go to one of the 7 bazillion bodybuilding websites
- Use their calorie calculator
- Add or subtract 250 - 500 calories (depending on your goal)
- Stick to it and adjust*
We want to figure out how many calories you “exactly” burn so you have a good foundation for the future.
- Do Quick and Easy, without subtracting or adding any calories
- Stick to the calories that were given to you by the calculator for 1 week
- See if you lose or gain weight
- Adjust accordingly weekly until you do not lose or gain significant weight
From there on you can then add or subtract 250 - 500 calories. (Quick Mafs)
- Adjust accordingly weekly until you do not lose or gain significant weight
From there on you can then add or subtract 250 - 500 calories. (Quick Mafs)
Calculate 0.8 - 1.1 grams of protein per lb of body mass.
If you are higher on boy fat %, you should calculate with 0.8.
If you are leaner you can go up to 1.1 grams per lbs.
The two other Macros?
I am flexible with that.
We just calculated your calories, now you should stick to them and make it as easy as possible for you. There are a ton of apps that are good for calorie tracking. For the last few years I have used MyFitnessPal (Available on both app stores).
DON’T DO IT IN YOUR HEADWe just calculated your calories, now you should stick to them and make it as easy as possible for you. There are a ton of apps that are good for calorie tracking. For the last few years I have used MyFitnessPal (Available on both app stores)." title="https://abs.twimg.com/emoji/v2/... draggable="false" alt="🔺" title="Nach oben zeigendes rotes Dreieck" aria-label="Emoji: Nach oben zeigendes rotes Dreieck"> DON’T DO IT IN YOUR HEADWe just calculated your calories, now you should stick to them and make it as easy as possible for you. There are a ton of apps that are good for calorie tracking. For the last few years I have used MyFitnessPal (Available on both app stores)." class="img-responsive" style="max-width:100%;"/>
EXTRA
How to set up MyFitnessPal with the calories we just calculated. Step by step (images)
Sign up/Enter your data -> 3 Dots in the bottom right corner -> Goals -> Nutrition Goals “Calorie, Carbs….” -> Fill it with what we have calculated before
How to set up MyFitnessPal with the calories we just calculated. Step by step (images)
Sign up/Enter your data -> 3 Dots in the bottom right corner -> Goals -> Nutrition Goals “Calorie, Carbs….” -> Fill it with what we have calculated before
Now you can enter the foods you eat and the amount. The first days it is going to take some time, but when you get used to it, it’s a minutes process.
Good Luck with your goals!
Good Luck with your goals!
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