Gonna go ahead And Post My Before Pics

[AdamGH]

Agreed! you need to make short term goals for your self. take pics every couple months to monitor your progress. weigh yourself once a week, at the same time and day of the week every week. here is your calorie needs to drop weight currently. they will need to be adjusted as you lose weight.

Your approximate daily caloric maintenance level is: 3773 calories (kcal)
Your daily caloric goal in order to lose weight should be between: 2773 to 3273 calories (kcal)
Your daily caloric goal in order to gain weight should be between: 4023 to 4273 calories (kcal)


make up a diet plan for everyone to check out!

[GGallin]

Are you just going by my weight and height etc for those calculations?

Agreed! you need to make short term goals for your self. take pics every couple months to monitor your progress. weigh yourself once a week, at the same time and day of the week every week. here is your calorie needs to drop weight currently. they will need to be adjusted as you lose weight.

Your approximate daily caloric maintenance level is: 3773 calories (kcal)
Your daily caloric goal in order to lose weight should be between: 2773 to 3273 calories (kcal)
Your daily caloric goal in order to gain weight should be between: 4023 to 4273 calories (kcal)


make up a diet plan for everyone to check out!

[AdamGH]

Are you just going by my weight and height etc for those calculations?

yes i am. check out this article from a book i have. i think you can get the spreadsheet for free from the link below.

Daily Caloric Needs:

Multiply your calculated RMR (below) by 1.3 (sedentary), 1.4 (moderately active), or 1.5 (very active). If you work out intensely 4-5 days/week or are active in sports or outdoor activities, use 1.5 as the multiplying factor.


RMR expressed in calories (kcal)/day
Height expressed in inches
Weight expressed in pounds
Age expressed in years


For men: RMR = 66 + (12.7 x height) + (6.27 x weight) – (6.8 x age)
For women: RMR = 655 + (4.57 x height) + (4.36 x weight) – (4.7 x age)


Example:
A 190-lb male, 6’0” tall, 28 yrs old, very active
Daily caloric requirements for weight maintenance =
1.5 x (66 + (12.7 x 72) + (6.27 x 190) – (6.8 x 28)) = 2972 calories/day


This calculation can be done automatically for you with the metabolic rate calculator you should have already received when you subscribed to my Ezine. If you missed it, you can find it as the 2nd download here: http:// truthaboutabs. com/freebonus