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04-18-2015, 12:14 PM #1Junior 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
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04-18-2015, 12:43 PM #2
Count your TDEE and lower by 400-500kcal to start
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04-18-2015, 12:47 PM #3
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.
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04-19-2015, 09:43 AM #4Junior Member
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- Mar 2015
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Ok thanks
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