New to forum need help please

[Truthh]

Hello Im trying to get in shape for 2010 :] and i been doing a bit of research on here about nutrition's and certain exercise, etc.. and i have a couple of questions which i hope are answered thank you :]

I checked for my BMR and my Bmr is 3252 and i was wondering if i want to get tone and lose fat do i keep it there or is there something like -500bmr which iv seen around yet i do not understand.

I also was wodnering if anyone can show me somewhere where i could find like the food calroies and proteins, etc.. because i dont know. i alwas wanted to know if anyone can give me advice on what i can do

im 6'2 192lbs and im trying to get lean, i wana get toned and burn fat however at the same time build muscle!

and if im takin for example nitro tech do i add that to the bmr calories???

thank you very much!

[DannyT]

Originally Posted by Truthh

Hello Im trying to get in shape for 2010 :] and i been doing a bit of research on here about nutrition's and certain exercise, etc.. and i have a couple of questions which i hope are answered thank you :]

I checked for my BMR and my Bmr is 3252 and i was wondering if i want to get tone and lose fat do i keep it there or is there something like -500bmr which iv seen around yet i do not understand.

I also was wodnering if anyone can show me somewhere where i could find like the food calroies and proteins, etc.. because i dont know. i alwas wanted to know if anyone can give me advice on what i can do

im 6'2 192lbs and im trying to get lean, i wana get toned and burn fat however at the same time build muscle!

and if im takin for example nitro tech do i add that to the bmr calories???

thank you very much!

To cut fat, eat BELOW your BMR by 500 calories. So your BMR is 3252, you should be eating at 2752.
You can't burn fat and build muscle at the same time. You may do for the beginning of your weightlifting years as you get 'beginner gains'. These last for a few months max.
Everything you take which has calories should be included in your diet log / daily intake.

[Truthh]

thank you that helps clear some confusion, do you know how i could find the amout of calories certain food has for example chicken and fish etc... food that doesnt come in cans or has the label thingy on it

[BarryT]

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thedailyplate.com