Weight Loss

Ultimate Weight Loss Calculator Imperial : CUTTING – Why and How

Ultimate Weight Loss Calculator Imperial Video

Ultimate Weight Loss Calculator Imperial

CUTTING – Why and How

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 / * 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

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com



Body and Fashion: http://bodyandfashion.nl/ | Supplementation and Clothing
Scitec Nutrition | Get your Scitec Nutrition supplements at http://bodyandfashionstore.nl/


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  1. @ Wesley !! Thanks for all the information you provide in your videos !! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ Very helpful !!!

  2. I cycle to work, so its like 10 hour of cardio every week. Eventho I am not very muscular (FFM~74KG) I eat a lot, and it is super hard to cut 250 calories out of 4000. I need to use precision scales and stuff..

  3. Love your channel!
    Once you start cutting after a few weeks do you repeat the whole process (calculate everything with your new weight)
    Or do you decrease 250 again but by dropping fat and carbs only?

  4. I weight 104kg and to cut i need 2963 cals for cutting, 174C 227P 151F…. i will have to start already at low carbs.. i that fine?!?!

  5. I canโ€™t say I agree fully with this. Iโ€™ve been cutting on the same calories and 1 day a week of cardio for months now..the only thing I do to increase the deficit is add supersets and add more sets into all my workout days. Reefeeds too! Sometimes all you need is to add calories and not drop them!

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