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 rah
delusional as usual
Registered: 08/18/10
Posts: 36
Last seen: 13 years, 11 months
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 New Year's Weight Loss help 
#510435 - 01/01/11 07:56 PM (13 years, 11 months ago) |
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Since one of the most popular resolutions is weight loss I figured I'd post some sites that should help.
Find what your daily caloric intake should be
- http://www.freedieting.com/tools/calorie_calculator.htm
Find how many calories you burn with or without working out
- http://www.healthstatus.com/calculate/cbc
create a deficit in your calories by eating less calories than what your daily intake is with link#1
- For example: If your daily intake is 2,000 calories to maintain your weight, subtract 200 calories so your intake should be around 1,800 calories (The first link already shows what your intake should be for weight loss)
For gaining muscle you should eat atleast 1g of protein per pound of lean muscle. For example: A man that weighs 150lbs should take in about 150g of protein. (Some even go up to 1.5-2g of protein per lb of lean muscle)
To find your body fat %
- http://www.healthstatus.com/calculate/body-fat-percentage-calculator
Simply put in your stats and it will give your body fat percentage.
- To find your lean body mass simply take your body fat percent and multiply it with your weight to find how many pounds of fat you have then take your weight and subtract how many pounds of fat you have to get your lean body mass aka LBM.
Here's a popular macro bodybuilders use
- 50%/20%/30% (protein/carbs/fats)
So if your intake of calories is 2,000, 1,000 calories should be from proteins, 400 calories from carbs, and 600 calories from fats.
Calories from proteins, carbs, and fats
- 1g protein = 4 calories
- 1g carbs = 4 calories
- 1g protein = 9 calories
Here's a list of healthy foods that includes calories by weight
- http://whfoods.com/foodstoc.php
- To find how many calories each food has, click on the link and scroll to the bottom. (using a scale to weigh your foods to find the exact amount of calories it contains is a tremendous help)
Hope this helps.
GOOD LUCK! 
Edited by rah (01/01/11 08:06 PM)
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 T-Rex
Herbsman
Registered: 03/15/10
Posts: 4,920
Loc: Devils Marbles 
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Re: New Year's Weight Loss help [Re: rah]
#510463 - 01/01/11 11:16 PM (13 years, 11 months ago) |
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I have abs you could grate cheese on so I'm good
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Choix Sinaloa
Coke
Registered: 12/13/10
Posts: 185
Loc: Cali
Last seen: 13 years, 5 months
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Re: New Year's Weight Loss help [Re: T-Rex]
#510511 - 01/02/11 08:36 AM (13 years, 11 months ago) |
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I didint really read it, bu it would be easy to eat heLthy all week And go running.
But on the weekend do whAtever u want!
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My lesbian neighbors gave me a watch, i guess they misunderstood when i said i wanted to watch.
:[
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rah
delusional as usual
Registered: 08/18/10
Posts: 36
Last seen: 13 years, 11 months
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Re: New Year's Weight Loss help [Re: Choix Sinaloa]
#510545 - 01/02/11 12:43 PM (13 years, 11 months ago) |
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then I looked up all that info for NOTHING! 
Oh, and btw, you can eat whatever you want as long as you stay within your calorie range 
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