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  1. I

    Calories for cutting weight?

    On what calories have you been cutting weight? I'm about 25 percent body fat, currently 98kg, 1.85 and have muscle as well, working on a desk with relatively low level of activity. I have been lifting 3-4 times a week for the last 3 years. Im also on 2x500mg metformin for the last 2 years. I'm...
  2. Gianluca

    How do you keep track of your calories/macro

    What is the method or system do you use to count calories or marconutrient? When I need to, I use MyFitnessPal. I have for several years now and I find it pretty convenient. Does anyone use Exchange list as a method? any other?
  3. F

    Calories and putting on muscle mass?

    I have read here on the forum you need to eat a surplus of about 500 calories over your recommended caloric intake based on your weight. For me that is 1850 + 500 = 2350 I have been doing this and stepping up my workouts at the gym for about 4 weeks and I am seeing my layer of fat increase...
  4. Nelson Vergel

    How many calories do you need to gain or lose weight?

    This easy tool helps to determine how many calories you need to gain or lose weight. Use the desire weight as an input and do it again with your current weight. The difference will be the calories you would have to add or decrease to get to your weight gain or loss goal...
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