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Anonymous
>>263999 Step 1: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ Eat about 4/5 of the calories you compute from that link. -Make sure the calories come from 20% fat (fat, unsaturated, mono unsaturated, and a little bit of saturated), 20%-30% protein, the rest is carbs. -Eat a high fiber (fills you up) and high protein (builds muscle, among other things)
Lift weights Do cardio -work out for at least an hour 3 times a week.
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