Seriously, we are headed for very hard times, your physical fitness will give you the best chance of survival. I'm not in nearly as good of shape as I was a couple years ago but I decided a few weeks ago I have to push myself as hard as I can so now I do my exercise until I'm sore, then rest and as soon as I feel recovered I'm right back out there again. I'm getting all kinds of minor injuries but that's a good thing because I want to get injured now and recover so that when shit really starts hitting the fan I'll be in as good of shape as possible.
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Find your BMR, multiply it by 1.375, eat only that many calories(and find your new BMR weekly, as you lose weight). Have a macro split favoring protein.
Use strength and endurance training to start. 5x5 plan is very good for beginners.
Yep. I'd wager most people simply don't eat enough/eat enough protein. If you're incredibly sedintary, multiply by 1.2.
I use 1.375 even though I'm very active to ensure weight loss.
99% of people over estimate their BMR.
Simple method for non-strength athletes:
Figure out the daily calories you eat now. If your fat - eat less. If you look like a meth addict - eat more.
Eat more protein then you’re used to but spread out during the day. Your budget will constrain you naturally. (Natural sources is best)
Split the rest between fat/carbs based on how your body feels. Everyone naturally prefers one to the other.
Eat potatoes, peppers or green leafy vegetables for micro nutrients.
Use a scale or your looks to add or remove carbs/fats. (Consistent meal prep helps here)
Keep the weight changes below -2 lbs for losing and below +1 for gaining.
If you want to do an extreme bulk and gain fat plus muscle, sure. If you want to do literally anything else this is obscene. It also depends on your goals, starting weight/size, age, etc. I guess not knowing these things I can't really say shit. Let's put it this way, for me a good balance between muscle gain and fat loss (yes it's possible it's called body recomposition) is eating about 2,400 calories a day. I'm around 5'10 185, probably down to 15%ish body fat. If you're a lot bigger than me maybe his calculations arent far off. Just google "macro calculator" and it will tell you exactly what to eat based on your individual traits/goals.
What's your opinion on a 10C/55F/35P program? Works well for me on 2450 calories a day. I was going for a keto/lean meat cut program.
I personally think keto is the most effective, but most difficult diet. I know several people that are so far in ketosis that they can binge for a whole day on carbs and not lose it. Pretty wild.
If you can stick to the diet and not cheat at all, this diet will get you in great shape.
I like carbs. Too much.
Currently do 10% carbs. It's not that I love carbs as much as I like any variety at all in my diet. Sodium has been my real enemy so far though. I can hit macros but staying under 2000 mg sodium proves tough doing keto when you aren't made of money.