Guide for fat loss 🔥
The way I’m going to set this out is in really simple stages as an “idiot’s guide”, following what I’ve learned over the last 8 or so months both from online resources and a couple of 121’s with Da Ge (which I highly recommend): with my target audience being the younger side of the Temple Fam. ______________________________________ Step 1: Work out your TDEE. Use the following link that has a built-in calculator to work out the amount of calories your body needs in order to function everyday (also known as maintenance calories); https://tdeecalculator.net ______________________________________ Step 2: Shave off 15%-20% of the caloric output that the calculator spits out. For example, if your TDEE is 2,859 kcal (mine), then 15% off would be 2,859-429 = 2,430 This is called a “caloric deficit”. ______________________________________ Step 3: Partition your output into Macronutrients. My output for my deficit is 2,430 kcal (calories). I, personally, partition my calories in a ratio of 40:30:30 of carbohydrates:protein:fats. 40% Carbohydrates [for me]: 972kcal 30% Protein: 729kcal 30% Fats: 729kcal ______________________________________ Step 4: Convert calorie macronutrients from calories in to grams (for simplicity). The conversation follows from; 1g of Carbohydrates = 4kcal 1g of Protein = 4kcal 1g of Fat = 9kcal So, divide the calories for carbohydrates by 4, E.g. for me: 972/4 = 243g So a worked through example using the values from step 3: My macronutrient consumption daily will be; Daily: 243g of Carbohydrates 182g of Protein 81g of Fat ______________________________________ Step 5: Download MyFitnessPal app and design a meal plan. MyFitnessPal allows you to search for foods and it will give a full profile of the food’s macronutrients. Decide on a meal plan that suits you that adds up to your daily intake. Then... it’s about consistency; which is the harder part. ______________________________________ We will work as a team to update this thread if anything is missing from the above info. TEAM.
Good look Pany💥 super informative. As a bonus tip-for you and others- the best place to cut calories (when the goal is to loose weight, shred, get lean) would be Carbs. Based on the above it looks like everything is on point for you. I would suggest for anyone else - when you work out your daily Calories (TDEE) and minus 15% do this after you have worked out your macros and take it from your carb intake. Carbs do however act as fuel. So to cut- cut the carbs (this will however make you tired, less strong and not as explosive) To gain - increase the carbs (this will help you get stronger, build power and become more explosive) The most important thing when working with nutrition is GOAL. What is your goal- answer this before you decide to cut or bulk otherwise you are likely to fail😊