As you log what you eat, you'll find out how much protein you're getting per day. If you're dropping fat, then run the 'cutting' template, but realize that it's harder to add muscle on a cut. If you want to maintain your weight but put on muscle, 'maintenance' is what you want. If you want to gain weight, that 'bulking' template in the TDEE link is a good place to start. You will want to set a caloric target in MFP as well as 'macro' (carb/protein/fat) targets. Adjust your calories only if you plateau for more than a few weeks.Īnd participate here! There are lots more awesome tips, tricks and people here to support you!Ĭalculate your TDEE and then track your intake with an app like MyFitnessPal. After a couple/few months, look into adding light exercise if you haven't already and continue to wait. By now, you're in the groove, you've got a plan and it can work wonders for you. Keep tracking everything and stick to your plan.įor the next month or more: wait. For reference, that's about one less slice of pizza. 1700 or 1800 is a great place to start, if that's less than your current limit. The day you truly fail isn't the day you fall, it's the day you don't get back up.ġ month: start looking at recommended daily intakes.

If you overeat, don't punish yourself, just resolve to be 100% exact the next day.

Week 2 and 3: eat 80% of the average of your current caloric intake. Smartphones are great for this, MyFitnessPal is pretty popular and well received. Pay attention and get in the groove of counting everything. Gonna try and keep it simple and sweet while expanding on this:įirst week: just count calories.

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