*** The next best thing for geeks to get in shape ***

[kwschs]

Im gonna remember that for the rest of my life ;p

[Stealthy]

LOL! You guys are too funny.

It's a simple engineering problem. The mouth is 3 times bigger than the asshole, meaning you can take in 3 times as much as you can crap out. You're just going to get bigger.... accept it.

Hahah gold!

[Finges]

Short version:
Fatloss is just taking in less calories than you burn. To do this healthylike... you should break down your calories into 40% protein, 40% carbs, 20% good fats.

1. Find out how many calories you use in a day.
2. Subtract 500-1000 calories from that number. 500 calories per day = 1 pound of fatloss a week... 1000 = 2 pounds of fatloss per week
3. Figure out how many grams of protein/Carbs/Fat you need a day.
4. Configure a menu to fit into the above numbers.
5. Workout!



LONG VERSION:

From my research... losing fat comes down to one thing. Eat less than what your body needs... (Calories in < Calories burned).


Step 1: Find out how many calories you consume a day.

Your body consumes calories just sitting there... everytime your heart pumps or you breathe... you burn calories. The amount of calories your body would burn just by sitting in bed all day is called your BMR... or Basal Metabolic Rate. To calculate your BMR just plug in your stats into the following calculation:

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs)
or for those not on the metric system
BMR = 66 + (13.7 X (weight in pounds/2.2)) + (5 X (height in inches X 2.54)) – (6.8 X age in yrs)

You then have to take your BMR and multiply it by your average activity per day.

1. If you are sedentary (little or no exercise) – BMR X 1.2
2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725
5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

That is the amount of calories you'd need to consume to stay the exact same weight.

Step 2: Subtract 500-1000 calories from your BMR to find your daily caloric intake goal.

A pound of fat is 3500 calories. So to lose a pound of fat a week.. You need to have 500 less calories a day than your activity adjusted BMR. It is recommended that you don't lose more than 2 pounds of fat per week. Losing more than that will result in muscle loss... which is bad. So to figure out your daily caloric intake goal... take your adjusted BMR and subract 500-1000 calories to get your daily caloric intake goal.

Step 3: Figure out how many grams of protein/Carbs/Fat you need.

It's recommended that you get 40% Protein, 40% Carbs and 20% Fat in your diet.

A gram of protein is 4 calories
A gram of Carbs is 4 calories
a gram of fat is 9 calories.

Basic math tells us....
(Daily caloric intake goal X 0.4)/4 = Grams of protein
(Daily caloric intake goal X 0.4)/4 = Grams of Carbs
(Daily caloric intake goal X 0.2)/9 = Grams of Fat

Protein should come from lean sources:
Chicken
Tuna
Protein shakes
Fish
Lean steaks

Carbs should come from whole grain and veggies
Whole wheat products
Oatmeal
Legumes
Veggies

Fat should come from unsaturated fats
Vegetable oil
Fish
olive oil
canola oil
nuts
avacados
Fish oil
Flax oil

Step 4: Figure out a menu.
I am pretty bad at figuring out what to eat... but I'm pretty good at following directions. This is why I developed myself a daily menu of what to eat. This helps me not eat bad foods and stay on timing. This also helps in getting in all the nutrients/calories I need in a day. I used www.thedailyplate.com to figure out a menu that fits into my nutrient breakdown and caloric needs. You should try to eat 5-6 times a day... and evenly spaced intervals.. this will help you keep your energy up... and make sure you don't over eat or starve.

Step 5: Working out.
Most people think that cardio is the best way to lose weight when dieting. This is false. Cardio is a great way to burn calories.. but it does nothing to help you become a more efficient calorie burning machine. Each pound of muscle will help burn 50 more calories a day. Lifting weights will help you become thinner/slimmer much faster than cardio alone. Not only are you burning calories while lifting.. you're also building muscle which will help you burn more calories a day. Not saying don't do cardio... if you have the time.. do it... but if your only doing cardio.. you're not being as efficient as you could be.

[kwschs]

Short version:
Fatloss is just taking in less calories than you burn. To do this healthylike... you should break down your calories into 40% protein, 40% carbs, 20% good fats.

1. Find out how many calories you use in a day.
2. Subtract 500-1000 calories from that number. 500 calories per day = 1 pound of fatloss a week... 1000 = 2 pounds of fatloss per week
3. Figure out how many grams of protein/Carbs/Fat you need a day.
4. Configure a menu to fit into the above numbers.
5. Workout!



LONG VERSION:

Your method is not correct to an extent though. You can eat more calories then you burn. Most people think of calories as the same thing, but then there are healthy calories and bad calories more simply, and these are what can define the weight loss.

From my research... losing fat comes down to one thing. Eat less than what your body needs... (Calories in < Calories burned).

This is not corr


Step 1: Find out how many calories you consume a day.

Your body consumes calories just sitting there... everytime your heart pumps or you breathe... you burn calories. The amount of calories your body would burn just by sitting in bed all day is called your BMR... or Basal Metabolic Rate. To calculate your BMR just plug in your stats into the following calculation:

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs)
or for those not on the metric system
BMR = 66 + (13.7 X (weight in pounds/2.2)) + (5 X (height in inches X 2.54)) – (6.8 X age in yrs)

You then have to take your BMR and multiply it by your average activity per day.

1. If you are sedentary (little or no exercise) – BMR X 1.2
2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725
5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

That is the amount of calories you'd need to consume to stay the exact same weight.

Step 2: Subtract 500-1000 calories from your BMR to find your daily caloric intake goal.

A pound of fat is 3500 calories. So to lose a pound of fat a week.. You need to have 500 less calories a day than your activity adjusted BMR. It is recommended that you don't lose more than 2 pounds of fat per week. Losing more than that will result in muscle loss... which is bad. So to figure out your daily caloric intake goal... take your adjusted BMR and subract 500-1000 calories to get your daily caloric intake goal.

Step 3: Figure out how many grams of protein/Carbs/Fat you need.

It's recommended that you get 40% Protein, 40% Carbs and 20% Fat in your diet.

A gram of protein is 4 calories
A gram of Carbs is 4 calories
a gram of fat is 9 calories.

Basic math tells us....
(Daily caloric intake goal X 0.4)/4 = Grams of protein
(Daily caloric intake goal X 0.4)/4 = Grams of Carbs
(Daily caloric intake goal X 0.2)/9 = Grams of Fat

Protein should come from lean sources:
Chicken
Tuna
Protein shakes
Fish
Lean steaks

Carbs should come from whole grain and veggies
Whole wheat products
Oatmeal
Legumes
Veggies

Fat should come from unsaturated fats
Vegetable oil
Fish
olive oil
canola oil
nuts
avacados
Fish oil
Flax oil

Step 4: Figure out a menu.
I am pretty bad at figuring out what to eat... but I'm pretty good at following directions. This is why I developed myself a daily menu of what to eat. This helps me not eat bad foods and stay on timing. This also helps in getting in all the nutrients/calories I need in a day. I used www.thedailyplate.com to figure out a menu that fits into my nutrient breakdown and caloric needs. You should try to eat 5-6 times a day... and evenly spaced intervals.. this will help you keep your energy up... and make sure you don't over eat or starve.

Step 5: Working out.
Most people think that cardio is the best way to lose weight when dieting. This is false. Cardio is a great way to burn calories.. but it does nothing to help you become a more efficient calorie burning machine. Each pound of muscle will help burn 50 more calories a day. Lifting weights will help you become thinner/slimmer much faster than cardio alone. Not only are you burning calories while lifting.. you're also building muscle which will help you burn more calories a day. Not saying don't do cardio... if you have the time.. do it... but if your only doing cardio.. you're not being as efficient as you could be.

[Knapenburger]

If you want to cut your costs even more.

Cancel your hosting plan and give me a nudge. I have about 600gb of space im not using on one of my dedicated servers. Im not saying you can have ALL of it, but I can give you a decent quota and you only share the server with two other sites