View Full Version : Help !! I need to bring down my Body Fat %
I have BF of 21% ( calipers) and everything I know is about bulking.....
I weight 170 punds ... (actually 165 in the morning with only shorts on)
Should I do by Bodyweight x 12 to find my calories range, or should I go more extreme ?
Should I do cardio ?
03-24-2004, 10:12 AM
you can calculate your BMR here:
however how many calories above that is determined by how active your lifestyle is.
If you do nothing then you can probably add 10% to maintain
If you do 1-2 days a week of low intensity exercise and some walking then add 20%
if you exercise 4-5 days a week or do manual labor then add 35%
if you do intense exercise for 10+ hours a week and have a resting heart rate under 60bpm then add 50%
whatever # you get, subtract 300-500 from the daily number for starters and see how that works.
PS, welcome to the board!
03-24-2004, 10:13 AM
From what I have been reading a high protein meduium carbs ( clean carbs ) and very low fat diet. I just started my cutting. I have a 4 month diet. taking in about 210 grams protein ( protein shakes and chicken ) . Almost no fat except the good fat ( flax oil ) and moderate carbs wheat bread and natural oatmeal. Cardio 5 - 6 times a week after lifting. And dont forget the fat burners.
what are the fat burners ?? and what cardio/how long are you doing it
03-24-2004, 11:12 AM
The fat burners I am using clenbuterol 2 weeks and thermodynamex 2 weeks rotating schedule. The cardio is the eliptical or bike for 30 minutes.
were are do you getting them clenbuterol and thermodynamex
Thermodynamix can be purchased at most health stores. I believe that clenbuterol is a controlled substance, so that's something we don't ask about in here.
03-24-2004, 12:03 PM
ectx is correct
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