Fast & Furious: 21 Day Shredding Workout Cycle And Diet

Fast & Furious: 21 Day Shredding Workout Cycle And Diet
This 3 week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15 minute cardio sessions.

Workout Summary

Lose Fat
Full Body
Intermediate
3 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload Workout

Workout Description

No, this article isn't a gimmick. It wasn't written to fool people into thinking they can get shredded in only 21 days. I call this program "fast and furious" because:

Fast - You are eating only 1/3rd of your daily calories before dinner. This will feel like fasting for most of you, and is only one step away from intermittent fasting.

Furious - Workouts are fast-paced, exhausting, exhilerating and calorie-burning.

This workout and eating plan is a fat loss cycle based around a 21 day schedule. It can be run once if you only need to knock off a quick 5-15 pounds, or multiple times if you have more weight to lose.

21 day cycle expectations

This cycle is designed to strip away fat while maintaining muscle tissue. It can help you achieve that ripped or toned look you are after.

During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy, nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds. 

If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.

These 21 day cycles are perfect for individuals who gained extra weight during the past 6 months, and need to drop just a little fat to get back to a more normal weight. I don't recommend running these cycles more than twice, maybe three times max.

So, if you're ready to look better at the beach, let's get moving.

Shredded body

21 day cycle basics

Here are the basics of each 21 day cycle:

  • Limited Pre-Workout Meals - You will be eating lighter during the day, and consuming the bulk of your calories during a 4 hour window each night.
  • Resistance Training - There will be 4 gym workouts per week, focusing on limited rest between sets.
  • Cardio - Intense 15 minute cardio sessions will follow each resistance training workout. Additional cardio is optional, but examples are provided below.

This is not a beginner workout. If you do not have an understanding of the exercises used in this program, please take some time to learn them before attempting this plan. Also note that 2 eating plans are provided: a 2,100 calorie per day plan for men, and a 1,500 calorie per day plan for women.

Here is a sample workout schedule. You can play with the days anyway you want, as long as there are 2 days of rest in between upper body workouts, or 2 days of rest between lower body workouts.

  • Monday - Upper Body Workout A
  • Tuesday - Lower Body Workout A
  • Thursday - Upper Body Workout B
  • Friday - Lower Body Workout B

Rest between each set is exactly 30 seconds. Keep the same weight for each set of a given exercise. For example, when performing the dumbbell bench press, if you are using 50 pound dumbbells, use the same weight for each set.

Make sure to pick a starting weight that allows you to perform the stated sets and reps. If you are unable to perform all the reps for each listed set, lighten the weight load the next time you perform this exercise. On the other hand, if a weight doesn't feel challenging enough, add weight the next time you perform this exercise.

Optional cardio

You can add in an optional cardio workouts:

  • First thing in the morning.
  • On off days.
  • At least 4 hours before a resistance training workout, or at least 3 hours after resistance training.

These optional workouts don't have to be boring. You can go for a walk, go hiking, swimming, running, do hill sprints, etc.

Fit female

21 Day Shredding Workout

Workout A
Upper Body
Exercise Sets Reps
Dumbbell Bench Press 8 8
Seated Cable Row 8 8
Machine Overhead Press 8 8
Cable Curl 6 8
Skullcrushers 6 8
Workout B
Upper Body
Exercise Sets Reps
Machine Chest Press 8 8
Lat Pull Down 8 8
Seated Overhead Dumbbell Press 8 8
EZ Bar Curl 6 8
Cable Tricep Extensions 6 8
Workout A
Lower Body
Exercise Sets Reps
Leg Press 8 8
Leg Curl 8 8
Leg Extension 6 8
Seated Calf Raise 8 8
Planks 6 30 sec
Workout B
Lower Body
Exercise Sets Reps
Hack Squat 8 8
Dumbbell Stiff Leg Deadlift 8 8
Goblet Squat 6 8
Leg Press Calf Press 8 8
Hanging Knee Raise 6 15

Workout FAQ

Do I have to use the dumbbell bench press?

No. You can use any dumbbell or barbell bench press variation.

Do I have to use machine exercises?

No. You can use any suitable dumbbell or barbell exercise replacement.

Can I use pull ups instead of lat pull downs?

Yes.

Can I use barbell rows instead of seated cable rows?

Yes.

Can I use squats instead of leg press?

You could, but the muscle soreness will be unbearable. This is a rest-pause workout. Squats might leave you in pain for a week to come.

Isn't this a lot of sets?

Yes, but it's a rest-pause workout. Because you are restricting rest in between sets, the amount of weight you will be using for each exercise will drop slightly. So while the volume is increasing, the intensity is decreasing.

Shredded six pack abs

21 day cycle Cardio Workout

Perform the following cardio workout after each resistance training session. If you are pressed for time (or the gym is packed), you can also perform this session later in the day or first thing in the morning on your training days.

For this cardio workout you will need:

This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work. 

Cardio Workout
21 Day Shred
Exercise Reps
Push Ups 10
Jumping Jacks 20
Burpees 10
Treadmill walking - slow & steady pace 30 seconds
Lying Floor Knee Raise 20
Jump Squats 10
Mountain Climbers 20 each leg
Treadmill walking - slow & steady pace 30 seconds

Diet Plan For Men

This eating plan restricts food consumption prior to 5 pm. You will focus on low carb, high fat, high protein eating. Dinner (your main meal) should be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.

Here is the meal plan schedule for men:

  • 8 am - 3 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 330 calories and 20-22 grams of protein.
  • 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm - 2 pieces of regular fat string cheese and one ounce of almonds. This meal contains about 324 calories and 22 grams of protein.
  • Dinner (post-workout) - Pick from one of the 3 dinner choices below.
  • Pre-bed Snack - Casein protein shake, 3 fish oil softgels and a medium apple. This meal contains about 213 calories and 25 grams of protein.
Dinner - Meal 1
  • 10 ounces of baked, boneless and skinless chicken breast. (312 calories and 65 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 2 ounces of full-fat, natural sour cream with 2 ounces of salsa. (141 calories and 2 grams of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of diced mozzarella (full-fat) cheese, one ounce of diced black olives. (631 calories and 23.2 grams of protein)
Dinner - Meal 2
  • 8 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 2 ounces of guacamole. (743 calories and 60 grams of protein)
  • Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one ounce of sour cream. (343 calories and 15.6 grams of protein)
Dinner - Meal 3
  • 8 ounces of salmon. (466 calories, 50 grams of protein)
  • Lemon butter sauce for salmon: 3 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (112 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1 ounce of walnuts, and 1 ounce of dried cranberries. (518 calories and 3.6 grams of protein)

Lat pull downs

Diet Plan For Women

Here is the meal plan schedule for women:

  • 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 260 calories and 14-16 grams of protein.
  • 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm - 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
  • Dinner (post-workout) - Pick from one of the 3 dinner choices below.
  • Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This meal contains about 143 calories and 25 grams of protein.
Dinner - Meal 1
  • 6 ounces of baked, boneless and skinless chicken breast. (187 calories and 39 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella (full-fat) cheese. (432 calories and 16 grams of protein)
Dinner - Meal 2
  • 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 1 ounce of guacamole. (545 calories and 44 grams of protein)
  • Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and 7.6 grams of protein)
Dinner - Meal 3
  • 6 ounces of salmon. (350 calories, 37.6 grams of protein)
  • Lemon butter sauce for salmon: 2 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)

Diet Plan FAQ

What if I don't like the meal choices?

These meal choices are merely examples. You can swap in any protein source, fats and veggies. Just make sure you are not eating rice, potatoes, oatmeal or any other non-fruit or veggie carbs.

For men, dinner calories should equal around 1,076. For women, calories should come to around 690.

Do I need to use casein and whey protein?

No. You can swap in any protein foods as long as the calories come to about 120.

396 Comments+ Post Comment

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Posted Sun, 04/22/2018 - 23:49
DarkKnight

So 30 seconds between wach sets then how long between each exercise?

JoshEngland's picture
Posted Mon, 04/23/2018 - 09:17
JoshEngland

Hi Darkknight,

Keep rest in between exercises to a minimum. You should only rest for however long it takes to move to the next station and get set up.

Hope this helps!

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Posted Fri, 04/20/2018 - 17:45
Kelley

Hi, instead of 8 reps 8 sets can i do 16 reps for 4 sets?

thanks, i'm really liking this plan so far! (halfway through!)

JoshEngland's picture
Posted Mon, 04/23/2018 - 09:31
JoshEngland

Hi Kelley,

You can, however, I wouldn't recommend that substitution. 8 x 8 is going to allow you to lift more weight to aid in greater calorie expenditure and eventually greater fat loss.

Hope this helps!

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Posted Fri, 04/20/2018 - 16:48
Marc

I'm on week two and am noticing a huge drop in my strength. Is this normal?

JoshEngland's picture
Posted Mon, 04/23/2018 - 09:38
JoshEngland

Hi Marc,

Potentially. Have you cut calories? Cut carbs? How is your sleep and hydration? Are you used to the rep ranges in this program? Stressed out about something?

A lot of factors go into absolute strength. Could be the program, could be other things.

Hope this helps!

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Posted Mon, 04/16/2018 - 18:15
Steven Sanchez

Dinner says post workout. I usually don’t get home from the gym till around 9pm. Should I eat a dinner that late? Also what about the before bed snack?

JoshEngland's picture
Posted Tue, 04/17/2018 - 08:36
JoshEngland

Hi Steven,

As long as you're consistently eating the calories you need to meet your goals, when you eat those calories doesn't mean much in the grand scheme of things.

Hope this helps!

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Posted Fri, 04/13/2018 - 18:23
Eric

I prefer to do my workouts in the morning. Will that work or is the idea to have the big calorie dinner and then workout later that evening after dinner?

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:36
JoshEngland

Hi Eric,

When you eat your calories doesn't matter all too much so long as you eat the appropriate amount of calories consistently every day.

Hope this helps!

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Posted Sun, 04/08/2018 - 09:34
Mary

Can this be done on a 3 day training a week n not 4 days

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:23
JoshEngland

Hi Mary,

Sure, simply alternate the workout performed on each training day.

Hope this helps!

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Posted Thu, 04/05/2018 - 21:53
JohnStilo

what about warm up? should i do some lighter weights for first few sets and then go for 8x8, or immediately grab the weight for the 8x8?

JoshEngland's picture
Posted Fri, 04/06/2018 - 09:11
JoshEngland
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Posted Tue, 04/03/2018 - 12:36
Bharti

Hi.. i am pure vegeterian . Please guide me about diet..
Thanks

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Posted Tue, 04/03/2018 - 11:54
ABi

Hey , for the 21 one day fast n furious diet .Would there be anything else to substitute the 3 eggs ?

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Posted Mon, 04/02/2018 - 05:25
Amy Mason

Hi Ian! Loving the idea of this plan and excited to start it today. Just a quick question:

I am a 5ft 5 female weighing 9 stone 2 pounds and I'm mainly looking to shred fat and build a bit of muscle as I'm what is often referred to as 'skinny fat'! Would I see results with this plan? I am going away in four weeks so wanted to try it out for this holiday, then will be continuing with strength building exercises when I return.

JoshEngland's picture
Posted Mon, 04/02/2018 - 09:26
JoshEngland

Hi Amy,

Yes, this program when paired with a calorie deficit consistently over time will help you reach those goals. Achieving body recomp goals does take longer than 4 weeks however.

Hope this helps!

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Posted Tue, 03/27/2018 - 23:59
Josh roberts

If you are awake longer through your the day then should u add meals? And if so what should be done....for example I start work at 6:30am and sometimes not off till 6pm
On average in bed by 9 but up at 4:30am to make lunch then head to the gym

Some times I have a couple hour break but is not always guaranteed so how would you go about calorie intake or meal times in my case?

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Posted Tue, 03/27/2018 - 07:33
Kris aswegan

Can we take a creatine monohydrate with this program ?

JoshEngland's picture
Posted Tue, 03/27/2018 - 08:40
JoshEngland

Hi Kris,

Sure you can.

Hope this helps!

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Posted Wed, 03/21/2018 - 03:55
Shaelee Carrier

Are we allowed to use almond milk with the protein shake or is it best mixed with water?

JoshEngland's picture
Posted Wed, 03/21/2018 - 08:51
JoshEngland

Hi Shaelee,

Depends on your individual calorie and macro needs. If you have cals to spare, go for the milk. If not, go for the water.

Hope this helps!

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Posted Wed, 03/14/2018 - 06:03
Lal Sangkima

Will this work if i dn't follow the diet but count only calories using IIFYM and about the cardio do i have to do an aditional cardio or just the cardio workout that is given above is enough to see results

JoshEngland's picture
Posted Wed, 03/14/2018 - 09:07
JoshEngland

Hi Lal,

IIFYM has its own shortcomings, but to answer your questions, yes. So long as you're in a calorie deficit, you'll lose fat. Perform your preferred form of cardio as desired. So long as you're performing cardio, you'll experience the health benefits associated with it.

Hope this helps!

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Posted Tue, 03/13/2018 - 20:27
Katelyn

I’m excited to try this workout plan! However, I workout first thing in the morning (typically around 6 am) what should I do for meals since it says do dinner post workout? Thanks!

JoshEngland's picture
Posted Wed, 03/14/2018 - 09:08
JoshEngland

Hi Katelyn,

Awesome! Best of luck with the program! To answer your questions, when you consume your meals doesn't necessarily matter so long as you meet your calorie needs each day.

Hope this helps!

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Posted Fri, 03/09/2018 - 11:31
Claire

Ok so completed this program and down 15#. Thrilled with the results and loved how ridiculously simple this was. I literally followed the program exactly as written. Even the three mail meal suggestions. Simple, easy to prepare and tasty. This worked like a charm. Gonna keep going for a second round and should be at my goal of being under 200# by time my vacation comes around mid of April. Will be sticking to a lower carb lifestyle going forward. Cheers and go get'm to anyone else trying to improve themselves.

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Posted Wed, 03/07/2018 - 06:38
Lee Jones

How many calories would these workouts burn?

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Posted Tue, 02/27/2018 - 20:28
Laura

Hey! This might be super obvious but I just wanted to confirm that we stick to the meal plan for the full 3 weeks and work out 4 times a week, is that right? Same meal plan and times on the days we don't work out? Thanks so much!!

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Posted Sat, 02/17/2018 - 02:12
Julien

Sounds like a great plan. I workout first thing in the morning. What should I change in your meal plan? I actually really like the fact to eat most calories at dinner since that’s the meal I can restrict less (family dinner). Thanks.

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Posted Fri, 02/16/2018 - 12:55
Claire

In first week of this program (day 5). Loving it so far. Work out is great. Meals as written are easy to prepare and tasty. Prepping for the week with them was a breeze. Great results so far....can't wait to see day 21 results.

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Posted Tue, 02/13/2018 - 12:16
Cynthia Burback

What is the water intake on this diet?

JoshEngland's picture
Posted Tue, 02/13/2018 - 12:20
JoshEngland

Hi Cynthia,

No specific water recommendations as it's highly individual. Generally, it's best to consume 2-3L of water each day. But how ever much that will keep your thirst quenched and hydrated during the course of the day will suffice.

Hope this helps!

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Posted Fri, 02/09/2018 - 15:51
Craig W

Hey guys, I’m going to try this workout as been biking for a while and would like to cut now. The only real question I have is that I don’t usually get to the gym until around 6-45-7pm so can I have my main meal between 8-9 and then shake between 10-11? Will that work similarly?

Thanks

JoshEngland's picture
Posted Tue, 02/13/2018 - 12:21
JoshEngland

Hi Craig,

Absolutely. So long as you get the calories you need in to accomplish your goals, you'll be fine regardless of when you eat them.

Hope this helps!

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Posted Fri, 02/09/2018 - 02:03
Dan

I work steady midnight 5 days a week from 11pm to 7 am I’m ok with the workout but need help adjusting to when to eat everything. I go to bed right after work and sleep till 2 pm and go to the gym at 4 pm and eat my supper after the gym. Any suggestions on eating Times would be appreciated Also I am type 1 diabetic

JoshEngland's picture
Posted Fri, 02/09/2018 - 10:21
JoshEngland

Hi Dan,

I'd recommend seeking out the help of a licensed dietitian to help you with your specific needs given that you have a medical condition.

Hope this helps!

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Posted Sun, 02/04/2018 - 09:36
Jun An

Great program!I just finished the Total package work and currently still in my bulking phase,looking forward to try this program to cut off excess fat.Just to check the following.
1.Do I really need to have fish oil,any other food to replace it?

2.Can I replace spinach with broccoli and asparagus?The same amount as spinach?

3.From what I saw from the diet plan,there totally no carbohydrates except vegetables.Will I be really fatigue when performing the workout?

4.What the recommended rest time between set?

5.Can I add in half an hour of skipping rope after workout?

JoshEngland's picture
Posted Mon, 02/05/2018 - 10:10
JoshEngland

Hi Jun An,

Awesome! Thanks for trying out both programs!

1. No, but fish oil is a very beneficial supplement to have in your regimen, You can replace it with whatever fat you wish.

2. Sure, I don't see why not. Enjoy the foods you like to meet your daily calorie and nutrient needs.

3. Yes, for sure. I wouldn't recommend a low carb approach, but others do. I'd suggest sticking to a dietary pattern you find sustainable and gives you the energy necessary to kick your workout's and rest of the day's a**

4. 30-60 seconds oughtta do the trick here since they are hypertrophy rep ranges.

5. Definitely!

Hope this helps!

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Posted Mon, 01/29/2018 - 02:41
Sc

Hey the plan is great! Am already on track for getting fit and this should provide the much needed boost. However, could u please suggest vegan meal options for following this workout plan?

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Posted Fri, 01/19/2018 - 18:04
Bilal

Hi,

Also can i use 5 grams of Creatine as Post Workout. Please advise.

Thank you

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Posted Fri, 01/19/2018 - 18:02
Bilal

Hi,

Can i eat Tuna (Drained), Shrimps (Baked) and Steak (Grilled/Baked) during this diet as they are also very good source of protein with no carbs and moderate in fats (I'm only consuming same amount of calories as Chicken, Salmon & Lean Beef). Just to have little bit more variety.

Thanks

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Posted Sun, 01/14/2018 - 07:09
Umair

Hi ,

I am planning to start this program from tomorrow but I have few concerns:

1) I work 8:30 to 5pm and by the time I get back home that's 6 pm .. I can only hit the gym after that .. So I wont be able to have dinner until 9 pm and the casein shake till 11 pm . However in your diet it states that dinner should be eaten by 5-6pm ? Not sure how I can sort this out ? I wont get the chance to work out during the day to take my dinner at 5-6pm.

2)I am a male weighing 85kg and my height is 6ft and age 32 . I wish to lose arund 10 kgs so I was wondering if I should reduce my calories intake to 1500 kcalories which may help me lose weight better along with these excercise .. What do you think ?

3) The cardio circuit workout mentioned includes treadmill in between. The gymI goto doesn't have enough space besides the treadmill so is it ok if I skip treadmill from this circuit training and towards the very end todo a 5 mins treadmill run ?

I would really appreciate your response and suggestion regarding this please.
Thanks
Umy

JoshEngland's picture
Posted Mon, 01/15/2018 - 09:08
JoshEngland

Hi Umar,

1. When you consume doesn't necessarily matter so long as you meet your calorie needs each day.

2. Start by finding your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then subtract 250-500 calories from that number for a healthy fat loss approach.

3. Yes, that should be fine.

Hope this helps!

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Posted Mon, 01/15/2018 - 11:19
Umair

Thank you so much Josh .

One last question are we meant to not eat rice the whole 3 weeks or just during the work out days ?

JoshEngland's picture
Posted Mon, 01/15/2018 - 14:05
JoshEngland

Hi Umair,

You're welcome! You can eat rice, so long as you stay within your calorie limits needed to achieve your goals. Fat loss and muscle growth are all about calories in vs calories out.

The meal plan laid out is a template that was written a long time ago. And it doesn't take into account everyone's individual calorie needs, food accessibility, and economic status.

If you want to eat rice, eat rice. Just make sure you are eating in accordance to your goals when it comes to caloric intake.

Hope this helps!

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Posted Sun, 01/14/2018 - 00:18
Bilal

Hi,

Macros for Meals please if possible, Scramble eggs means 3 large eggs including YOLK. Very nice plan except i wish the Diet Plan was explained a little bit more better. Looking forward to hear from you.

Thanks

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Posted Wed, 01/10/2018 - 15:33
Selina S

I’m a spin instructor. My classes are an hour long and I typically burn about 500 kcals. If I’m doing my classes in addition to your program, should I have an additional meal to make up the calories I burned in class? If so, what kind of macros am I looking at for that meal? Thanks!

JoshEngland's picture
Posted Thu, 01/11/2018 - 08:46
JoshEngland

Hi Selina,

I recommend finding your calorie needs here first: https://www.muscleandstrength.com/tools/bmr-calculator

Then add or subtract ~250 calories from that number depending on if your goal is to build muscle or lose fat.

For information on figuring out your individual macros start here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

For information on building a meal plan, check this resource out: https://www.muscleandstrength.com/articles/fat-loss-meal-plan

Hope this helps!