How to Calculate Your Caloric Intake and Use it to Lose Weight

[*charisma*]

I know me too, I still don't last the whole workout but each week I'm improving and building up to it.

the chin ups are the hardest though!! lol.

do you follow the diet plan?? I tried following the diet plan for p90x but it's expensive to buy those ingrediants every week, it's cheaper to eat junk food imsad

Yeah I don't have a pull up bar so I couldn't even attempt those...but I'm sure my arms would've fell off adding that too ;D

I don't follow the diet plan, it's too much food and preparation :skeleton: I just started eating healthier instead, good carbs before working out, protein after..drinking lots of water and I count my calories...

You gotta burn 3000 calories to burn 1lb so I'm guessing around 6300 cals to burn a kg? Plus you'll probably start building muscle so you might not see the weight loss on the scale as fast as you would want to since muscle weighs more, and you won't see any definition in your muscles until all the fat on top of em is gone, which if I'm correct, mostly cardio helps melt that away the quickest.

 

[Salahudeen]

Yeah I don't have a pull up bar so I couldn't even attempt those...but I'm sure my arms would've fell off adding that too ;D

I don't follow the diet plan, it's too much food and preparation :skeleton: I just started eating healthier instead, good carbs before working out, protein after..drinking lots of water and I count my calories...

You gotta burn 3000 calories to burn 1lb so I'm guessing around 6300 cals to burn a kg? Plus you'll probably start building muscle so you might not see the weight loss on the scale as fast as you would want to since muscle weighs more, and you won't see any definition in your muscles until all the fat on top of em is gone, which if I'm correct, mostly cardio helps melt that away the quickest.

the diet plan is too hard :heated: If I had a personal chef it wouldn't be a problem. but I'm out for most of the day and how are you supposed to prepare those meals while your out. all so it doesn't taste nice at all. +o(

I don't have a problem with weight alhamdulilah I just wanted to get more toned up, I'm only 65 kg, which is below average I think for a man.

I have a hard time putting on muscle cos of fast metabolism, but funnily enough I still have some fat around my stomach :heated:

I've managed to get it flat but there's still fat there :heated: it just won't go :hmm:

cardio is best for getting rid of fat, you have to get heart rate up. I think the only way to completely get fat free stomach is to follow the diet plan and no junk food at all which is not good cos I love pizza and milk shakes :raging:

 

[*charisma*]

You can have pizza..it just has to be all healthy :X Like in one nutrition guide for pizza they used wheat pita bread for the crust, marinara sauce in place of the pizza sauce, and low-skim mozzarella cheese..also you can substitute foods for others...like chicken for tuna or eggs..just as long as you eat the same like caloric or protein amount depending on the workout itself if it's calling for more proteins or more calories.

 

[revert2007]

jazaka Allah khair for sharing

 

[cat eyes]

If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.