SHREDDED MUSCLES – ep1 - CALORIC DEFICIT/ DAILY CALORIC INTAKE

Описание: Hi, I’m Stefan with S.T FITNESS and I invite you to watch my journey. It will take about 4-5 months to transform my body, like you saw in the pictures, and get from 95kg to 82kg without losing to much muscle in the process. I will explain what I’m doing all the way but right now let’s start from the beginning.
When you start a program like this it’s very crucial that you don’t just rush into the gym and start lifting weights. First you have to calculate a few things.
This is a very important step, let me say that again, this is a very important step!
Sooo, what is all this? Looks like rocket science, right?!
Well it’s not that complicated. You have to know how much food to eat so you have to calculate your BMR(Basal Metabolic Rate) and BMR(A) based on how often you train. Basal Metabolic Rate is the am¬ount of energy expressed in calories that a person needs to keep the body functioning at rest. Practically what this means is the amount of energy that you would consume if the whole day you would stay in bed. This is calculated based on your height, weight, age, gender and how many days per week you train. You can find lots of online calculators that do this for you. I will link one in the description box.
http://www.bodybuilding.com/fun/bmr_c...
In my case, what I came up with is this: 3237. This number represents the maintenance level. The maintenance level is the amount of calories/food that you eat without losing or gaining weight. Because we want to lose weight we need to be in a caloric deficit. This is very tricky because we don’t want to drop to low and lose muscle in the process. So the recommended amount is, I belief, around minus 500Kcal. If you overdo it and go, say over minus 1000kcal you will feel tired, weak and hungry all the time. Getting back, this is now the daily caloric intake. With 500kcal minus I will end up dropping point five kg per week, that’s 2kg per month. This 500 is not a rule. You can see the results after a week or two and make changes based on those results.
That’s it! Wasn’t that bad, was it?
Now I will see you in the next episode were we will discuss macronutrients.
As always, S.T FITNESS…OUT!

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