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#15211
Nov 15 2012 05:59pm
Quote (SKCRaynor @ Nov 14 2012 09:31am)
Just use a standard BMR calculator (not counting exercise calories) just resting BMR (google this)

Once you get your baseline BMR, you can add exercise calories on top of that....ie: 500 cals per hour of cardio.


Alrite, apparently this is my BMR: 1876.968.
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#15212
Nov 15 2012 06:45pm
Quote (ElCubanito @ Nov 15 2012 06:57pm)
gz on 200k + views


Thanks lol.
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#15213
Nov 15 2012 06:46pm
Quote (TempoONE @ Nov 15 2012 07:59pm)
Alrite, apparently this is my BMR: 1876.968.


OK good. That means from 1,900 cals a day (BMR) you would add exercise manually.

follow this basic list here:

http://www.bodybuilding.com/fun/calories.htm
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#15214
Nov 15 2012 06:55pm
Quote (SKCRaynor @ Nov 15 2012 04:46pm)
OK good. That means from 1,900 cals a day (BMR) you would add exercise manually.

follow this basic list here:

http://www.bodybuilding.com/fun/calories.htm


okay, it's suggesting activities to me in which I can burn a set amount of calories in a set amount of time. What do you want me to do with this?
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#15215
Nov 15 2012 09:47pm
Quote (TempoONE @ Nov 15 2012 08:55pm)
okay, it's suggesting activities to me in which I can burn a set amount of calories in a set amount of time.  What do you want me to do with this?


That's how you calculate how many calories you burn on top of BMR when exercising.

IE: 1 hour of xyz exercise will yield xyz calorie burn.


Take that number, add it to BMR, and subtract 500-700 cals, and you will have a good deficit.
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#15216
Nov 18 2012 05:30pm
how to get visible lower abs? any tips except lowering bodyfat and doing lower abs excersises?
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#15217
Nov 18 2012 05:51pm
Quote (R4mses @ Nov 18 2012 07:30pm)
how to get visible lower abs? any tips except lowering bodyfat and doing lower abs excersises?


That's it. Lower ab exercises and lower BF.

Genetics and body type has a lot to do with it as well, but you should train with heavier weights on hypertrophy style sets for the lower ab exercises in order to make the muscles stronger and larger.
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#15218
Nov 18 2012 05:58pm
Quote (SKCRaynor @ Nov 18 2012 11:51pm)
That's it. Lower ab exercises and lower BF.

Genetics and body type has a lot to do with it as well, but you should train with heavier weights on hypertrophy style sets for the lower ab exercises in order to make the muscles stronger and larger.


ok, btw do u have any tips to get wider / bigger arms? not like peaky biceps like u get from doing only biceps curls
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#15219
Nov 18 2012 07:25pm
I need good workout for bicycle on road 300+ Km
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#15220
Nov 19 2012 04:45am
Quote (SKCRaynor @ Nov 9 2012 10:18pm)
Mon - Swimming Only (1 hour, medium intensity)

Tues - Chest/Bis  (Flat Bench, Incline DB, Cable Flies, EZ Curls, DB Curls, Cable Curls)

Weds - Back/Tris (Lat Pulldowns, Bent Over Rows, Cable Rows, Tricep Kickbacks, Rope Pulldowns, Skullcrushers)

Thurs - Shoulders/Traps (Military Press, Arnold Press, DB Raises, DB Shrugs, BB Shrugs)

Fri - Swimming Only (1 hour, medium intensity)


what about sets/reps? thanks
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