![]() ![]() I'll usually go 40 seconds at top speed and then actively rest (slow walk) for about 20 seconds before hitting it hardcore again. If high intensity works better for you I'd recommend doing it on your days off for 20 minutes or so. Afterwards I'll have a shake with about 50 grams of protein.įor me personally I'll be doing cardio 4-5 days a week. If I don't have time to do fasted cardio in the morning I'll do it immediately after working out for the same time and settings above. Some of the best BMR calculators: IIFYM BMR calculator My Fitness Pal BMR calculator BMR calculator BMR and TDEE Once you start learning about your BMR, you. The rule of thumb when walking outside is walk just fast enough to carry on a conversation without running out of breath. I'll either be doing fasted cardio first thing in the morning with some BCAA's and Caffeine for 45 minutes at a 7-10% incline at 4mph on the treadmill or taking a walk around the neighborhood for around the same time. Please refer to the 'Tools' section above to get a good idea of your personal calories/macros and feel free to watch the VLOG series in order to get some new recipe ideas. This page will be evolving over time (with your feedback - feel free to leave a note in the comment section with a suggestion) but I won't be lining out a detailed eating plan. I lean towards the carb sensitive side and that's why they're not higher.įor helpful food ideas you can check out my daily food log here: Remember that these are my personal preferences and results may vary. I'll be eating around 2,500 calories a day and my macros will be near the 40% protein, 40% carbs, 20% fat range. I am 6'2" and currently weighing about 205 pounds. Feel free to print it out or just access it on your phone. TDEE Calculator - Total Daily Energy Expenditure calculator.Īs we go through the 3 month shred we'll be using our original 12 Week Plan which you can download for free here: BUFF DUDES ORIGINAL 12 WEEK PLAN. Keep all four legs strong and you'll be good to go! Remove one leg and it'll become wobbly, remove two and it will fall over. It's held up by four legs: Fitness, Food, Rest & Consistency. As everyone is different your results my vary but as long as you remember to sit in the chair of BUFF you'll be fine. My journey is by no means meant to be a blueprint but is here to offer motivation and hopefully a good tip or two along the way. You'll be following me (Hudson) through 90 days as I eat at a slight calorie deficit, stay consistent with working out and of course get plenty of proper rest and hydration. This page will go alongside our "Buff Dudes Shred" vlog series which you can find here: Hudson's Notes: I'll be updating this throughout the 90 day shred so if you see something missing and would like it added feel free to leave comments or questions in the comment section below. Want to lose weight along with us, the Buff Dudes? Here's your chance! On this page you'll find a workout plan, calorie trackers and everything you'll need to become a Buff Dude or Grrrl. The free online BMR calculator uses your current weight, height gender and age to calculate how many calories your body needs each day for life functions. ![]()
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