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@suamaytinh5s Isn't TDEE and Maintenance Calories same? But I workout 6 days a week.

@suamaytinh5s Bhai online calculator kaafi alag alag numbers de rhe h

@katay I think your method is same too. In mine, I've converted body weight to pounds by multiplying with 2.2, and then multiplied by activity level number (13-16). In yours, it's directly (2.2 x 13) - (2.2 x 16) = 28.6 - 35.2

@te15 Okay bhai. Weekly trend dekhta hu. Bhai ek baar pls dm check kar lena.

Height - 5'7" Bodyweight - 68.2 kg Activity level - 10000 steps everyday and 5-6 days workout Maintenence calories - 68.2 kg x 2.2 x 15 = 2250.6 ( ) Calories Deficit by 25% = 0.75 x 2250.6 = 1687.95 calories Protein = 1.8 x body weight = 1.8 x 68.2 = 122.76 grams My main protein source...

@easternorthodoxnerd Can you suggest a better program please?

@dan222 Also, should I bulk or cut?

@dan222 Thank you! I'm work on my diet and check out this PPL program. Thanks again.

@mpromptu Thank you so much! I've making progress in every workout as I increase the 5 kg weight in each day. Can you suggest a good program for me? Reddit r/fitness suggests GZCLP as one of the best. It's exhausting too as I do 5 sets of 3 Reps of first workout, 3 sets of 10 Reps each in...

[Front picture] [Side picture] Hello everyone! First time posting here. This is my 5 months progress as I had joined the Gym on 10th Feb, 2023 and took a break of 20 days in June. In the starting my weight was around 67 kg and now it's 72 kg. Left side of photo is of 10 days after I joined...

@misunderstood4 I would like to join it too. Please share.

@te15 /@dan222 please pin this. He's one of the most helpful and knowledgeable guy in this subreddit. Also if possible, please make a special user flair for certified trainers or helpful people like him.

@guitarrandy Quality post. Mods, requesting you to please pin this post for at least a month and set the automoderator bot to auto reply link of this post wherever and wherever any beginner asks about steroids usage.