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- Cardinal rules:
- 1. Have a food calculator app
- 2. Manage your vitamins
- 3. Do not eat any sugar, limit your intake to around 2gs a day if that.
- 4. No processed weird food, if you can't read whats on the ingredients list avoid it.
- 5. Drink only water, tea, coffee, apple cider vinegar.
- 6. Read everything you eat
- 7. Get a digital scale
- https://www.amazon.com/gp/product/B0113UZJE2/ref=s9_acsd_top_hd_bw_bjuwvb_c_x_1_w?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=merchandised-search-4&pf_rd_r=XQ1HJNPNJTB0S19T0YCR&pf_rd_t=101&pf_rd_p=9d24518a-e817-5b28-92dd-ef38520d4d25&pf_rd_i=678508011
- 1.What is your goal? Choose one of the following
- "Cut" or "Bulk"
- "Cut"
- How do I cut?
- 1.Calculate your BMR online
- 2.http://www.calculator.net/bmr-calculator.html
- 3.Eat according to your results.
- 4.Reduce your amount of carbs to around 20gs for a 150-pound man a day varying on weight go up or down by 3gs.
- "Bulk"
- How do I cut?
- 1.Calculate your calories
- 2.http://www.calculator.net/calorie-calculator.html
- 3.Eat according to your results.
- 4.Increase your carbs to around 300g for a 150-pound man adjust for weight.
- 5.Eat 1g of protein per 1 pound of body weight, 150 pounds = 150g of protein
- What are carbs proteins and fats?
- There are three macronutrients. Carbs, fats, proteins.
- Carbs are; breads, rice, potatoes. ETC
- Fats are; oils, nuts, animals fats. ETC
- Proteins are; Meat.
- Is it cheap? Yes, you will stop eating out.
- You only need two meals
- How do I cook breakfast?
- Fats/proteins
- 1. Cook eggs in olive oil
- Carbs
- 2. Oatmeal
- How do I cook dinner?
- Carbs
- 1. Eat rice, which you definitely should get prepackaged microwaveable rice. This saves you time and dishwashing plus if they are in bags or some sort of container it makes measurement a breeze.
- 3. Frozen Broccoli, Cauliflower.
- Fats
- 1. Use a couple tablespoons of olive oil if your things.
- 2. Peanut butter, Almonds.
- Chicken
- 1. https://www.youtube.com/watch?v=Px7Uc2GrnhE&t=282s
- Tip: You can cook all of these together into a chicken stew with chicken stock, make sure the stock you get doesn't have a shitload of sodium.
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