Ultimate Weight Loss Calculator Imperial Video
Ultimate Weight Loss Calculator Imperial
CUTTING – Why and How
BMR Calculator (metric): http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php
BMR Calculator (imperial): http://www.bmi-calculator.net/bmr-calculator/
Activity Factors: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Lean Bulking Video: https://www.youtube.com/watch?v=d63ePUUowv0
Step 1: Calculating your Basal Metabolic Rate (BMR)
-Use the Harris&Benedict Formula to calculate your BMR using the above link.
Step 2: Using the Activity Factor
-Multiply your BMR with the appropriate Activity Factor from the link above.
Step 3: Adjusting your calories for cutting
-Decrease your maintenance calories with 250.
Step 4: Cardio
-Start by adding one 20 minute cardio session post-workout, 130 BPM.
-Slowly keep adding post-workout cardio sessions up to 4 times a week, to ensure a constistent loss of weight (250-500 grams a week)
-After saturating post-workout cardio, add fasted cardio in the morning. Start with 15 min once a week.
-Slowly ramp up the amount of fasted cardio to every day.
-Still haven’t reached your goal? Ramp up the post-workout cardio to 30 minutes, fasted cardio to 20 minutes.
Step 5: The macronutrients
-Calculate your protein needs (1.0-1.1 * bodyweight in lbs / 220.127.116.11 * bodyweight in kg)
-Calculate your (healthy) fat needs ( 2/3 of your protein needs)
-Fill in the blanks with carbohydrates
Step 6: Meal timing
-Make sure to eat 5 to 6 times a day, every 2-3 hours.
Step 7: Supplements / Thermogenics
-Not necessary, but helpful.
-Use 100-200 mg of caffeine in the morning and pre-workout
-Use a thermogenic supplement like Turbo Ripper by Scitec Nutrition
-Use cayenne pepper, black pepper, chili pepper, etc to boost thermogenisis in the body
-Use a water cut supplement like Watercut by Scitec Nutrition to get rid of water under the skin
*Live in the Netherlands? Scitec Nutrition is available here: www.bodyandfashionstore.nl
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Contact me: Wesleyvissers@hotmail.com
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