How much calories should o eat to get lean for the summer

[annihilation.bp]

Im 16 yr,180 cm,72 kg 15% bf,10k steps a day and workout 3 times a week

 

[asdvek]

eat 700 calories of broccoli, kale and spinach

 

[annihilation.bp]

eat 700 calories of broccoli, kale and spinach

ah so li9ke multiple kilos of oxalates?

 

[SwissArms]

13 calories per pound of goal body weight

 

[asdvek]

ah so li9ke multiple kilos of oxalates?

wdym vegetables are healthy

 

[annihilation.bp]

aight thx bro and when would i then reach 68 kg if i ate the amount u told me (1900)

13 calories per pound of goal body weigh

 

[annihilation.bp]

wdym vegetables are healthy

ig bro

 

[Marss]

Im 16 yr,180 cm,72 kg 15% bf,10k steps a day and workout 3 times a week

800 calorie defecit for like a 2-3 weeks, maintenance for 2 weeks, then again.

 

[SwissArms]

aight thx bro and when would i then reach 68 kg if i ate the amount u told me (1900)

steak, eggs, potatoes

follow kinobody cutting advice

 

[PharmaPhaggot]

If youre not growing, minimally, get your needed 1,6g/kg protein feom the most dense sources and eat nothing else, maybe some carbs pre workout

If not 500 is good

 

[annihilation.bp]

If youre not growing, minimally, get your needed 1,6g/kg protein feom the most dense sources and eat nothing else, maybe some carbs pre workout

If not 500 is good

If youre not growing, minimally, get your needed 1,6g/kg protein feom the most dense sources and eat nothing else, maybe some carbs pre workout

If not 500 is good

youre severely retarded bro i also need to grow and sustain muscle bruh

 

[mrjester]

15% bf is fine

 

[annihilation.bp]

steak, eggs, potatoes

follow kinobody cutting advice

yeah i believe in u but how long would it take like pls estimate so from 72 kg to 68 kg b ased on my activity

 

[SwissArms]

yeah i believe in u but how long would it take like pls estimate so from 72 kg to 68 kg b ased on my activity

you lose 0.5-1 pounds a week so however long that ages will take a while so better get started now

 

[annihilation.bp]

15% bf is fine

nah bro i still feel bad looking in the mirror, and ive always been fat the years before so now i wanna get lean yk

 

[annihilation.bp]

you lose 0.5-1 pounds a week so however long that ages will take a while so better get started now

aight gonna start

 

[PharmaPhaggot]

youre severely retarded bro i also need to grow and sustain muscle bruh

If youre not growing, minimally, get your needed 1,6g/kg protein feom the most dense sources and eat nothing else, maybe some carbs pre workout

If not 500 is good

Sustaining muscle is not very hard when protein is high