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  1. wokko

    Calorie and macros

    I found this link which gives you a basic formula to work with when calculating your calorie intake requirements: Invalid Link Removed I went through and got an estimate for both losing fat and building muscle: Oh and I got my calories by multiplying my weight in pounds '161' by 18. And then...
  2. wokko

    Training and dieting

    What does OP mean I'm intrigued...thanks for the help guys I'm taking notes!?
  3. wokko

    Training and dieting

    Oh yeah I was never intending on scrapping the knowledge giving to me, I was going to have another read when my knowledge of training had increased:) and thankyou this was more off the information i was looking for thankyou. I shall have a read of the articles you posted as well and take as much...
  4. wokko

    Training and dieting

    Hey man I wasn't trying to be rude and ungrateful . No need for comments like that
  5. wokko

    Training and dieting

    I read some off the links he posted and as a relative beginner to this it was a hard read for me, to in depth and scientific. I just need some basic theory's and starting points. I will have a read off the articles you posted though thankyou
  6. wokko

    Getting online personal training

    I emailed a couple and I just seemed to get a generic reply email when I was asking personal questions about my specific goal! I follow this guy Josef Rakich on Instagram and he posts pictures off his clients on there along with their insta names so you can follow there progress, I asked one off...
  7. wokko

    Beginer needs help with her diet!

    That's the main app I use to calculate and count my calories also. Iv found that it doesn't always add the macros on curtain foods which is a ball ache although it's much better than using pen and paper haha I need to calculate how many calories I should be taking plus my macro % breakdown!
  8. wokko

    Getting online personal training

    The mental aspect I don't need as I can push myself a decent amount enough as it is haha I have been training in the martial arts for nearly 15 years plus when I was 15 years off age I stated getting really into my weight training and nutrition but stopped as I was training for my black belt in...
  9. wokko

    Getting online personal training

    Iv been thinking about this for a while now. I thought I'd ask on here first to see what people think. There is a dude called Josef Rakich that does an online person training and nutrition program specifically designed for your needs *or so iv heard* and I just thought that considering my...
  10. wokko

    Whats my body fat percentage

    That's the way I'd like to do it for sure! I don't want to be massive because off my small stature I'd look silly but I know that I do need more muscle mass in order to look decent when I do cut plus I know or at least have heard that more muscle helps with the metabolism? I have to find the...
  11. wokko

    Whats my body fat percentage

    Ahh thanks Tagger? well yeah i lift and no I'm not a stead head
  12. wokko

    Training and dieting

    Well I had gathered that I was wrong hence why I asked on here. I posted a picture and got a more realistic and accurate result off 12% body fat. And as far a having a coach I'd love to be able to afford that also but money for me is a concern so I have to think about priorities and In my eyes...
  13. wokko

    Whats my body fat percentage

    Newb/tren? What does this mean?
  14. wokko

    Whats my body fat percentage

    Yeah true but can I build muscle and lose fat at the same time? If so what's the best way to do that?
  15. wokko

    Whats my body fat percentage

    Thanks guys:) time to start working on lowering that! Based on what you can see would you say I should cut first then build muscle?
  16. wokko

    Training and dieting

    Iv heard that the hydrostatic test is pricey plus I know people who haven't used them and got great results regardless so that shows there is no need for that type off testing. And yeah that would be a good idea but I'd much rather save the money and gain as much knowledge myself with help from...
  17. wokko

    Calories

    Thanks for the help guys. I have this myfitness pal and it's pretty decent minus the fact that it doesn't always track the macros in the foods iv consumed! All I need to know is if I have worn my heart rate monitor on different days based on what I'm doing that day I.e. Work day with no training...
  18. wokko

    Calories

    Yeah these are factors I need help with. I don't know how many grams off each I should be consuming as I don't know yet whether I should be toning or building muscle! Can I do both? Haha
  19. wokko

    Whats my body fat percentage

    Invalid Link Removed I checked with a calliper but it came up as 4.9% and that can't be right
    • wokko
    • Thread
    • Replies: 11
    • Forum: Pics
  20. wokko

    Calories

    I need to know how many cals I burn so f someone could help with an estimate that would be good:) I work as a builder from 8am till 4pm and I also train after work. I'm 22 years old and weigh 72kg.
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