hey phate re post in steroidforum

[Phate]

k, lets get started then

first off remind me what are you goals?
short term?
long term?
you do 20 minutes or low intensity or high intensity cardio after?
do you do empty stomach cardio?

this is how you calculate your daily caloric expenditure

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[in2shape]

k, lets get started then

first off remind me what are you goals?
short term?
long term?
you do 20 minutes or low intensity or high intensity cardio after?
do you do empty stomach cardio?

this is how you calculate your daily caloric expenditure

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

short term goals ....stay consistant and add size/mass focus on diet
long term goals .....stay focused still increase mass , once ive achieved mass start to trim a little ....keep diett dialled in
medium intensity intervals run walk
empty stomach cardio -no

as for activity levels id say in between 1.375 and 1.55 so im going 1.45 this is for the moment anyways ..... when im all sorted it will be 4 days weights and 2 muay thai so will have to change it but 4 now 2-4 days so 1,45


really appreciate the help bro