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Joined: Jul 23 2014
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Jul 23 2014 11:49am
Hey, I am trying to put on lean muscle and get my body fat % down to about 10%.

I am 5'6" and 160 lbs.
Currently about 15-20% body fat. (not quite sure)

I am doing Dwayne Johnson's Hercules workout.

I need to figure out what kind of diet plan I need.

I need to know how many calories per day, how many g or protein, carbs, and fats.

I also need to know what foods to buy on a budget.

If you could help me out, thanks.
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Jul 23 2014 11:58am
To know calories / fat / carbs / protein
http://iifym.com/iifym-calculator/
Member
Posts: 36
Joined: Jul 23 2014
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Jul 23 2014 12:05pm
Quote (Starcrater @ Jul 23 2014 12:58pm)
To know calories / fat / carbs / protein
[URL=http://iifym.com/iifym-calculator/]http://iifym.com/iifym-calculator/[/URL]


it won't let me use some of the areas.
Member
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Joined: Jan 29 2008
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Jul 23 2014 03:18pm
Chicken
Rice
Potatoes
Broccoli
Spinach
Eggs
Turkey breast
Apples
Peanut butter
Bread
Jelly
Milk
Water
Whey protein
Multi
Fish oil
Creatine
Shrimp
Bell pepper
Onion

There's your grocery list
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Jul 23 2014 03:20pm
Quote (Starcrater @ Jul 23 2014 12:58pm)
To know calories / fat / carbs / protein
[URL=http://iifym.com/iifym-calculator/]http://iifym.com/iifym-calculator/[/URL]


got it.

how accurate is this for bulking / cutting / maintenance etc?
Member
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Jul 23 2014 04:14pm
Quote (Zetabyte @ Jul 23 2014 04:20pm)
got it.

how accurate is this for bulking / cutting / maintenance etc?


accurate enough, if not one of the best ways to see around
Member
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Jul 23 2014 04:24pm
ditch the hercules bullshit workout.

If youre not on a shitload of AAS + GH + SLIN, never follow a diet/workout routine of one that is..
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Jul 23 2014 04:34pm
Paleo! Search that amigo
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Jul 23 2014 09:45pm
Flex diet ftw, Layne Norton style. Google it, I swear by it. I'll primarily eat what most here would deem "clean" but I have foods that fit my macros that people wouldn't ideally eat. (I'm a sucker for pretzels on a bulk, pure carbs with no fats. Idgaf about the sodium intake as retaining a little extra water on a bulk doesn't matter won't be looking lean anyways.)

1. Figure out your maintenance macros
2. Buy lean meat, rice, fibrous veggies and whatever else you can fit into your macros that you enjoy eating. (It helps keep sane when you can have something you like though I won't eat any processed sugar.)
3. 1g of protein per body weight
4. Once you know what keeps your weight the same, add more carbs and slightly bump fats to bulk, otherwise cut some carbs and fats to lean out.

There's a lot more to it but this is pretty simple to follow.
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Jul 23 2014 09:58pm
go to a grocery store
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