Essential Random Gym Thoughts Revisited...

Apollo Creed

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It should be pretty simple guys.

Find your BMR out - its what your body requires to live based on your weight and no activity all day.
Knock off 200-300 from your BMR - by doing this your already in a calorie deficit
Go gym and burn more calories - even more in a calorie deficit

So for example if your BMR is 2300 a day, knock off 300 from that.
Burn another 300 from Gym or Cardio a day.
Your calorie daily intake is 1700, thus giving you a deficit of 600.
Do this daily and your cutting out 4200 cals a week.
1 pound of fat = 3,500 cals

I find it good to make a list of what I like to eat and put them in a spreadsheet, with the cals and macros. Takes a few mins from each day to update. Saves me having to guess what I am eating and my macros for the day.

I keep adding to this spreadsheet, I basically choose food from my list. I pretty much know what I am going to be eating for that day when I wake up. I like the "game" of finding low cal nice food lol low cal crisps yum

UK heads the ready made meals from MuscleFood are really good, high protein for a ready meal. Bland as hell though lol - http://www.musclefood.com

I try to keep my carbs low, protein high between 150 - 200g a day, carbs about 100-120

cals.jpg


With MyFitnessPal its easy to track things in packages, scan bar code and thats it.

Anything else go online to get the cals and macros - http://www.caloriecount.com/calories-egg-scrambled-i21018

This works for me.


Why would you eat LESS than BMR, you need that to live and isn't sustainable long term. I think you have BMR confused with TDEE.


Side note, made reservations for Fogo de Chao Next week
:damn::damn::damn::damn::damn::damn::damn::damn:

Probably with just do extra cardio all week for the fukkry that is going to go down
 

BobbyBooshay

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Why would you eat LESS than BMR, you need that to live and isn't sustainable long term. I think you have BMR confused with TDEE.


Side note, made reservations for Fogo de Chao Next week
:damn::damn::damn::damn::damn::damn::damn::damn:

Probably with just do extra cardio all week for the fukkry that is going to go down

DOH yeah TDEE, I was so wrpped up in typing I mixed shyt up lol

Ill be dead if I do what I do based on BMR lol haha
 

RTF

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Brehs - we get it. IIFYM - but not everybody has the time for that ish. The IIFYM approach works but it involves heavy restriction on how much you can eat.

A lot of people don't want that approach. It's fairly long. It's my approach but not everybody wants to calculate what else to eat if they have this Kirspy Kreme donut and french fries.

Some would rather be told.. okay you can eat these here protein sources, these here vegetables, this here dressing, these here nuts ONLY. But, in exchange - you can pretty much eat them to your hearts content. This is what you can eat but you can have as much as you like. These types of approaches give people the freedom to eat as much as they want more or less. To them it might be more flexible than the IIFYM approach. Let them live brehs.

I tell people all the time - there's multiple ways to get to the destination. High fat. High protein. A bit of everything. The best method is the method that works for you. Some people enjoy the freedom of a tight brief.
 
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The ADD

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Brehs - we get it. IIFYM - but not everybody has the time for that ish. The IIFYM approach works but it involves heavy restriction on how much you can eat.

A lot of people don't want that approach. It's fairly long. It's my approach but not everybody wants to calculate what else to eat if they have this Kirspy Kreme donut and french fries.

Some would rather be told.. okay you can eat these here protein sources, these here vegetables, this here dressing, these here nuts ONLY. But, in exchange - you can pretty much eat them to your hearts content. This is what you can eat but you can have as much as you like. These types of approaches give people the freedom to eat as much as they want more or less. To them it might be more flexible than the IIFYM approach. Let them live brehs.

I tell people all the time - there's multiple ways to get to the destination. High fat. High protein. A bit of everything. The best method is the method that works for you. Some people enjoy the freedom of a tight brief.
That oversimplifies IIFYM a little
 

BobbyBooshay

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Brehs - we get it. IIFYM - but not everybody has the time for that ish. The IIFYM approach works but it involves heavy restriction on how much you can eat.

A lot of people don't want that approach. It's fairly long. It's my approach but not everybody wants to calculate what else to eat if they have this Kirspy Kreme donut and french fries.

Some would rather be told.. okay you can eat these here protein sources, these here vegetables, this here dressing, these here nuts ONLY. But, in exchange - you can pretty much eat them to your hearts content. This is what you can eat but you can have as much as you like. These types of approaches give people the freedom to eat as much as they want more or less. To them it might be more flexible than the IIFYM approach. Let them live brehs.

I tell people all the time - there's multiple ways to get to the destination. High fat. High protein. A bit of everything. The best method is the method that works for you. Some people enjoy the freedom of a tight brief.

True, hence why I said it works for me not saying its gospel.

Maybe cos I am used to it I find it easy and wonder how can you not do it, just eat less than your TDEE.
 

RTF

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That oversimplifies IIFYM a little
How? You have individual fats, carb & protein quotas you can fill any way you like. Some have more loose IIFYM approaches where overall calories matters more than exact macronutrient breakdown.

Do you know how extra it sounds to have a diet broken down by exact macro-nutrient information? It's a you can have all of this.. but only so much time to do it in approach. Other diets are the inverse, you can only do A to G... but you can do go buckwild and stay for as long as you like.

IMO the reason why IIFYM goes so well with bodybuilding types - is because we are already checking the back of everything we buy. And we are training and have goals, 365 days. Therefore we have some type of diet in place at all times. We live comfortably with limiting how much we eat.. but sometimes we just want a cookie. IIFYM is perfect for that.

Other folks just want to drop 10lb. And want to follow simple principles for 4 weeks. Maybe going through 2 or 3 periods of that diet during a year and otherwise eating like everybody else.
 

The ADD

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How? You have individual fats, carb & protein quotas you can fill any way you like. Some have more loose IIFYM approaches where overall calories matters more than exact macronutrient breakdown.

Do you know how extra it sounds to have a diet broken down by exact macro-nutrient information? It's a you can have all of this.. but only so much time to do it in approach. Other diets are the inverse, you can only do A to G... but you can do go buckwild and stay for as long as you like.

IMO the reason why IIFYM goes so well with bodybuilding types - is because we are already checking the back of everything we buy. And we are training and have goals, 365 days. Therefore we have some type of diet in place at all times. We live comfortably with limiting how much we eat.. but sometimes we just want a cookie. IIFYM is perfect for that.

Other folks just want to drop 10lb. And want to follow simple principles for 4 weeks. Maybe going through 2 or 3 periods of that diet during a year and otherwise eating like everybody else.
I see your point
 

Apollo Creed

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Brehs - we get it. IIFYM - but not everybody has the time for that ish. The IIFYM approach works but it involves heavy restriction on how much you can eat.

A lot of people don't want that approach. It's fairly long. It's my approach but not everybody wants to calculate what else to eat if they have this Kirspy Kreme donut and french fries.

Some would rather be told.. okay you can eat these here protein sources, these here vegetables, this here dressing, these here nuts ONLY. But, in exchange - you can pretty much eat them to your hearts content. This is what you can eat but you can have as much as you like. These types of approaches give people the freedom to eat as much as they want more or less. To them it might be more flexible than the IIFYM approach. Let them live brehs.

I tell people all the time - there's multiple ways to get to the destination. High fat. High protein. A bit of everything. The best method is the method that works for you. Some people enjoy the freedom of a tight brief.

LOL How you mention IIFYM and the word Restriction in the same sentence? "Wanting to be told what to eat" is restrictive dieting, IIFYM is not. IIFYM is the literal definition of being Flexible, how can you be flexible if someone is telling you specifically what to eat? All this Keto, Clean Eating, blah blah blah is restrictive eating.
 
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