Скачать или смотреть Muscle Talks Radio- Ep3- HOW TO GET INTO THE BEST SHAPE OF YOUR LIFE WITHOUT FOLLOWING A DIET

Learn everything I know about the flexible dieting technique, otherwise known as IIFYM and how you can manipulate your own macro split to suit whatever goal you have. I will talk through everything in detail, leaving no stone unturned from the basics to the more advanced elements. Using an example for you to follow for extra assistance.


TimeStamps:
0:00 - Introduction / The basics
5:24 - Step 1 / Calculate BMR
7:20 - Step 2 / Calculate TDEE
9:53 - Step 3 / Split up macros
16:14 - Cutting macros
19:30 - Bulking macros
21:10 - Supplementation while dieting


Calculations:
BMR -
Females - 655+(9.6xWeight in KG)+(1.8xHeight in CM)-(4.7xAge in years)
Males - 66+(13.7xWeight in KG)+(5xHeight in CM)-(6.8xAge in years)

TDEE -
BMR x Activity Factor (found online / Step 2)

1g Protein= 4kcal
1g Carbohydrate= 4kcal
1g Fat= 9kcal
1g Alcohol= 7kcal

For comments and feedback my email: [email protected] Instagram: @tom_wheeler_ / @tdtraininguk