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Thread: I need perfect diet for my 12 weeks loss fat plan

  1. #1
    Impreza is offline Junior Member
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    Mar 2015
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    I need perfect diet for my 12 weeks loss fat plan

    I'm 6.2 110kg 18-20%bf I'm going to do 12 weeks plan to lose fat not muscle I need help where should I start how much calorie should I take ? if I'm doing cardio 4 times a week. 5 time weight lifting a week

  2. #2
    Gaspaco's Avatar
    Gaspaco is offline "The Italian Stallion"
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    Count your TDEE and lower by 400-500kcal to start

  3. #3
    gearbox's Avatar
    gearbox is offline Knowledgeable Member
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    decent stats. the above is best. eat slightly below your TDEE and you will lose weight no problem. slower the better, to conserve as much muscle as possible. I increase calories closer to TDEE is I am losing to fast.
    NACH3 likes this.

  4. #4
    Impreza is offline Junior Member
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    Ok thanks

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