Muscle Talks Radio

Learn everything I know about the flexible dieting technique, otherwise known as IIFYM and how you can manipulate your own macro split to suit whatever goal you have. I will talk through everything in detail, leaving no stone unturned from the basics to the more advanced elements. Using an example for you to follow for extra assistance. TimeStamps: 0:00 - Introduction / The basics 5:24 - Step 1 / Calculate BMR 7:20 - Step 2 / Calculate TDEE 9:53 - Step 3 / Split up macros 16:14 - Cutting macros 19:30 - Bulking macros 21:10 - Supplementation while dieting Calculations: BMR - Females - 655+(9.6xWeight in KG)+(1.8xHeight in CM)-(4.7xAge in years) Males - 66+(13.7xWeight in KG)+(5xHeight in CM)-(6.8xAge in years) TDEE - BMR x Activity Factor (found online / Step 2) 1g Protein= 4kcal 1g Carbohydrate= 4kcal 1g Fat= 9kcal 1g Alcohol= 7kcal For comments and feedback my email: tdtraininguk@gmail.com Instagram: @tom_wheeler_ / @tdtraininguk