Fitness and shit

[KSGregman]

Originally Posted by OneSickPsycho

We will see how it goes... I am running a pretty solid calorie deficit, but feel good so far... Haven't really ramped up the kettlebells, but I'm going get it going this week.

I don't know how into "math" you are....but....I have been using this formula to determine my caloric needs. With the "right" nutrition, it works like a charm....I lose a pound a week and still have plenty of gas to get through the extreme cardio/strength program I'm currently working on.

I'm at 169 pounds now...still reaching for the elite level of body fat...essential fats only....~4%. Getting closer...just need more time and hard work.

1) A = 66+(6.23*weight(lbs))+(12.7*height(inches))-(6.8*age(years))

2) A * B
B = level of exercise...defined as follows:
3-5 days a week = 1.55
6-7 days a week = 1.7

3) To maintain your body weight, daily calories = result of A * B
To lose weight, daily calories = (A * B) - 500
To gain weight, daily calories = (A * B) + 200-300

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.