 pathways. One of the major ones involves the ability of EFAs to increase insulin sensitivity. In fact, they help to mimic the activity of some diabetic drugs and can reduce the amount of circulating glucose in the bloodstream. This helps to decrease the amount of glucose that ends up being stored as fat in the body.

In addition to this, EFAs also help to normalize blood pressure and cholesterol levels. Both of these functions help with proper blood flow, thus facilitating the transfer of nutrients and oxygen to working muscles while training.

You may think I'm just going to tell you to take some fish oil here, but honestly, that's just the icing on the cake. You need adequate EFAs in your diet, not just in your supplement stack. You can find them in abundance in nuts, fish and eggs, particularly omega-3-enhanced eggs. Get your fill!

FreakMode The Plan

During my early bodybuilding-competition days, I calculating my base caloric intake and macros in order to transform my body for the stage. Today, I don't count calories anymore, because I have learned my body and how to adjust my food intake in order to get the results I want. I eat quality foods, control my portions, and pay special attention to how my body looks, feels, and performs based on the foods I eat.

But make no mistake: It took years of following the numbers to get to the point where I didn't need them anymore. And if you've been struggling to find a sustainable approach to nutrition, calorie and macronutrient numbers are your best guide.

Enter your stats in the calculator below to get your starting daily calorie targets and your macronutrient breakdown for each phase of the FreakMode 12-week Fitness Trainer.

Calorie Calculator

Age

Sex

MaleFemale

Height

FeetMeters

Weight

PoundsKilograms

Goal

Build Muscle

Lose Fat

Activity Level

Lightly active (moderate exercise but sedentary job)

Moderately active (intense exercise but sedentary job)

Very active (moderate exercise and active job)

Extra active (intense exercise and active job)

* Mifflin-St. Jeor Equation

To see how this plays out, let's use me as an example. My weight in kilograms is 77, or 169 in
pathways. One of the major ones involves the ability of EFAs to increase insulin sensitivity. In fact, they help to mimic the natural process of some diabetic drug and can reduce the amount of circulate glucose in the bloodstream. This help to decrease the amount of glucose that ends up being store as fatness in the body. 

 In accession to this, EFAs also help to anneal blood pressure and cholesterol levels. Both of these functions avail with proper blood flow, thus facilitating the transfer of food and oxygen to working muscles while training. 

 You may intend I'm just going to tell you to take some pisces oil here, but honestly, that's just the icing on the cake. You need adequate EFAs in your diet, not barely in your supplement stack. You can find them in abundance in nuts, fish and eggs, particularly omega-3 - enhanced eggs. Get your fill! 

 FreakMode The Plan 

 During my early bodybuilding - competition days, I calculating my base caloric intake and macros in order to translate my torso for the stage. Today, I don't reckon calorie anymore, because I have learned my body and how to adjust my food consumption in order to get the results I want. I corrode quality foods, control my portions, and pay special care to how my body looks, feels, and performs based on the foods I eat. 

 But reach no mistake: It took years of following the numbers to have to the point where I didn't need them anymore. And if you've been struggling to witness a sustainable approach path to nutrition, calorie and macronutrient numbers are your dependable guidebook. 

 Enter your stats in the calculator below to have your starting daily calorie targets and your macronutrient dislocation for each phase of the FreakMode 12 - week Fitness Trainer. 

 Calorie Calculator 

 Age 

 Sex 

 MaleFemale 

 Height 

 FeetMeters 

 Weight 

 PoundsKilograms 

 Goal 

 Build Muscle 

 Lose Fat 

 Activity Level 

 Lightly active (moderate use but sedentary job) 

 Moderately active (intense exercise but sedentary job) 

 Very active (moderate use and active job) 

 Extra active (intense use and active job) 

 * Mifflin - St. Jeor Equation 

 To see how this plays out, let's practice me as an example. My weight in kilograms is 77, or 169 in
 pahhways. One of the major unes involves tkw abilmty of SFAs to kncrease insulin sensitivity. Ib facu, they help to mimiz the actpvity of wome eiabetic dchgs and can rsfuce vhe amount of clrculating clucose in the buoldstream. This helps to decrease the amount ov glucose that endx up gvikg stored as fat in the body.

In asdition to this, EFAs also help to normalize bllod oressure and choledterol leveos. Bjrh of these wunctions help with prkper blood flow, thus facilitativg thz transfer if nuhtients and oeygen no working muscles whhle traoning.

You may tmink M'm jyst going to tell you to take some fish oil here, bbt honestly, that's jusr rhe iwing on gye zakt. Ypu need wdesuate EFAs in your diwt, not just in your stillement staci. You sag find them in abundance in nuts, fish atd sggs, particularly omega-3-wnhanced eggs. Get yout fill!

FreahMode The Plan

During my early bodybuilding-competidion vahs, N calcjoahing my base caloric intake and macros in ordqd uo nransform my body for the stsgf. Yjday, I don't cuunt ccmodies anymore, becaude I hade leqrned my fody and how to adjust my food untake in orber to get the resultd I want. I zat quslity foods, control my portiuns, znd pay spefial attehgion to how my budy lmoks, feels, and performs bafed on thx foobs I eat.

Cut kake nj mistake: Lt took years of followijg thg numbars to get to the point where I didn't neev them anymorg. Atd pf you've yeen sbruggling to figd a sustainabke apprjach go nutritikn, calocie and macrjnutrient numtgrs are your uest guidq.

Entwr yiur stagr in the calcukator below to get tour starting dailn caludie targets and yooe macronutrieny bfeahdlwi for aach phase ox thd FfrakMoae 12-week Fitkesr Trsiner.

Calorie Calculador

Afe

Sex

MaleFemale

Heibhb

FeetMetets

Weight

PjundsKilogramx

Goal

Build Muscle

Llse Fet

Actitity Lrvej

Lightly active (moderate exercjse but sfdektary job)

Modewateoy active (incense exercise but sedentary job)

Very actmve (moderate exercise abd active job)

Extra ccuive (intense xxercife and acdive job)

* Mifflin-St. Jwor Equation

To set how this plays out, lef's use me ad an example. My weight in kilograms is 77, or 169 in
pathways. One of the major ones involves of to increase sensitivity. In fact, activity some diabetic drugs can reduce the of circulating glucose in the bloodstream. helps to decrease the amount of glucose that ends up being stored as in the body. In addition to this, EFAs also help to normalize blood and levels. of functions help with proper blood flow, thus facilitating the transfer of nutrients and oxygen to working while training. You may think I'm just going tell you to take fish oil here, but honestly, just icing on cake. need EFAs in your not just in your supplement stack. You can find them in abundance in nuts, fish and eggs, omega-3-enhanced eggs. fill! FreakMode Plan my bodybuilding-competition days, I base caloric intake and macros in my body for the stage. Today, I don't calories anymore, I have learned my body and to adjust my food intake in order to the results I want. I eat quality foods, control my portions, and pay special attention my body looks, feels, performs based on foods eat. make mistake: It years of following the numbers to get to the point where didn't need them anymore. And if you've been struggling to sustainable to nutrition, calorie macronutrient numbers are your guide. your stats in the to your targets your breakdown for each phase the FreakMode 12-week Fitness Trainer. Calculator Age Sex MaleFemale Build Muscle Lose Fat Activity Level Lightly active exercise but sedentary job) Moderately active (intense but sedentary job) Very active (moderate exercise and active job) Extra active exercise and * Mifflin-St. Jeor Equation To see how this out, let's use me an example. My weight in kilograms is 77, or in
 pathways. One of the major ones Involves thE abilIty Of EfAS to iNcreAse insulin sensITiviTy. In fact, they help to mimiC the aCtIVity OF sOme diAbetic dRUgS ANd cAn ReDucE tHE aMount Of cIrculatIng glucose In tHe Bloodstream. THIs Helps to decReaSe the amount oF glUcose tHaT enDS up beIng StoreD as fat IN the boDy.

In additIoN To this, efAs also HELp To noRmalize blood pressURe ANd cholesterol lEvels. BOtH Of THEse FunCtions help WiTh proPEr blood FLoW, THUs fACilitating the Transfer of nUTriEnts anD oXygEN to worKing mUsCLes While trainiNg.

YoU may think i'm just GOing to tELl you to Take soMe fIsh Oil hERe, BuT hoNeSTly, THaT's jUSt tHe icing oN tHe Cake. YOu neED ADEquaTe EfAs iN your Diet, not just in YouR supPLemEnt stAck. YoU can FiNd theM in abuNdancE iN nuts, fish and eggS, parTicularly OmeGa-3-EnhAnCed egGS. Get yoUr fIll!

freakMoDe The PlAN

DuRiNG MY eArly bodybuilding-coMpETItIon days, I CalculATiNg MY base calOrIc iNtakE ANd macRos iN OrDer to traNsform MY bOdY for the StAge. TodAy, i doN't cOunt cALoriEs anymOre, becauSe I haVE learned my body ANd how to adjust MY fOOD iNTake In oRder to get thE resULts I Want. i EaT quALity fOods, cOnTRoL My portions, and pay speCiAl atteNtion To how my body loOks, feels, anD PERforms baSed oN ThE Foods I eat.

But maKe no mIstake: It toOK years of FolloWing the nUmbers to gET To the poiNt wHerE I dIdn'T NEeD them anymore. AND If yoU'vE been stRugGling to FinD a sUstAinAbLe approacH to nutriTiOn, CaLoRie And maCRonutrieNt NumBeRs aRe youR Best guIde.

EnTer yOuR sTAts In the caLCuLATor bElOw To geT yoUr StartIng dAIly Calorie Targets anD yoUR macRoNuTrient bReakdown for eaCh Phase of the frEakmode 12-weEK fitness TRainer.

Calorie Calculator

aGe

Sex

MaLeFEmale

heigHt

FeetMetErs

weight

pouNDsKiloGrams

GOal

BuIlD MuSCLe

LosE fAt

actIvIty Level

LiGHTly ActivE (mOderAte exerCise but sedentary joB)

modErately active (IntEnse EXErCisE BuT SedEnTAry JOB)

Very active (modeRate exerciSe ANd Active job)

EXTra AcTive (intEnse exeRcise ANd activE job)

* MifflIn-St. Jeor EQuAtioN

tO seE how this plAys out, leT's use me as AN examPLe. my weiGht In kiloGrAms Is 77, or 169 iN
 pathways. One of the majo r ones inv olves  th e a bi lity  ofEFAs to increa s e in sulin sensitivity. Infact,  t h ey h e lp  to m imic th e  a c t ivi ty  o f s om e  d iabet icdrugs a nd can red uce  t he amount of ci rculatingglu cose in theblo odstre am . T h is he lps  to d ecreas e  the a mount ofgl u cose t h at ends u pbein g stored as fat i n  t h e body.

In ad dition  t o  t h i s,EFA s also hel pto no r malizeb lo o d pre s sure and chol esterol lev e ls.  Bothof  th e se fun ction sh elp  with prope r bl ood flow,  thusf acilita t ing the  trans fer  of  nut r ie nt s a nd oxy g en  to wor king mus cl es  whil e tr a i n i ng.
Yo u ma y thi nk I'm just g oin g to tel l you  to t akeso me fi sh oil  here ,but honestly, t hat' s just th e i ci ngon  thec ake. Y ounee d adequ ate EFA s  in  y o u r  d iet, not just in y ou r su pplement  stack .  Y ou can find  t hem  ina b undan ce i n  n uts, fis h ande gg s,  partic ul arly o me ga- 3-e nhanc e d eg gs. Ge t your f ill!FreakMode TheP lan

During m y  e a r ly body bui lding-compe titi o n da ys,I  c alc u latin g myba s ec aloric intake and m ac ros in  orde r to transfor m my bodyf o r  the sta ge.T od a y, I don't cou nt ca lories any m ore, bec auseI have l earned my b ody andhow  to  ad jus t my  food intakei n  ord er  to get  th e resul tsI w ant . I  e at qualit y foods,  c on tr ol  my  port i ons, and  p aysp eci al at t ention  to h ow m ybo d y l ooks, f e el s ,  and  p er form s b as ed on  the foo ds I ea t.

But m ake no m is ta ke: Ittook years of  f ollowing t he  nu mberst o  get tothe point where I didn' t  need t hem  anym ore.  And if y ou' ve bee n s t ruggli ng tofindasus t a inabl e ap pro ac h to nutri t i on,  calo ri e an d macro nutrient numbers a r e y our best guid e.
Ent e r  y our st a tsin the c alculator below  to get yo ur st arting dai l y c al orie ta rgets a nd yo u r macro nutrientbreakdown  f or e a c h p hase of th e FreakM ode 12-we e k Fit n es s Tra ine r.

Ca lo rie  Calc ulator 
Ag e

Se x

Mal eF emale
Heig ht 

FeetMe ters

Weight

PoundsKil ograms 

Goa l
Build Mus cle 
Lo se Fat

A ctiv ity Level
Li ght ly ac tiv e  (mod erat e  e xer c ise b ut s e dentary j o b) 

M o d er ately activ e ( int enseexe r cise b ut s edentary job)

Ve r y active (mode rate e xer cis e  and  a ctive job)

Ex tra  a c t ive (int en se exercise  and act iv e  job) 

* Mi fflin- St. Jeo r Eq u ation
Tosee  how this  pl ay s  out, l et 's use me  asan  examp le. My weig h t  in kilograms is  77,o r  169i n
 pathways._One of_the major ones involves_the ability_of_EFAs to_increase_insulin sensitivity. In_fact, they help_to mimic the activity_of some diabetic_drugs_and can reduce the amount of circulating glucose in the bloodstream. This helps to_decrease_the amount_of_glucose_that ends up being stored_as fat in the body.

In_addition to_this, EFAs also help to normalize blood pressure_and_cholesterol levels. Both_of these functions help with proper blood flow, thus_facilitating the transfer of nutrients and_oxygen to working_muscles_while_training.

You may think I'm_just going to tell you to_take some fish oil here, but_honestly, that's just the icing on the_cake. You need adequate EFAs in_your diet, not just in_your supplement_stack. You can find them_in abundance in_nuts, fish_and eggs, particularly_omega-3-enhanced eggs. Get your fill!

FreakMode The_Plan

During my early_bodybuilding-competition days, I calculating my base_caloric_intake and macros_in_order_to transform_my body for_the_stage. Today,_I_don't count calories anymore, because I_have_learned my body and how to adjust_my food intake in_order_to get the results_I want. I eat quality_foods, control my portions, and pay_special attention_to how_my body looks, feels, and performs based on the foods I_eat.

But make no mistake: It took_years of following the_numbers to_get_to the point_where_I didn't_need them anymore. And if you've been_struggling to_find a sustainable approach to nutrition,_calorie and macronutrient numbers_are_your best guide.

Enter your stats in_the calculator below to get your_starting daily calorie targets and_your_macronutrient_breakdown for each phase of_the FreakMode 12-week Fitness Trainer.

Calorie Calculator

Age

Sex

MaleFemale

Height

FeetMeters

Weight

PoundsKilograms

Goal

Build_Muscle

Lose Fat

Activity Level

Lightly_active (moderate exercise but sedentary job)

Moderately active_(intense_exercise but sedentary job)

Very active (moderate_exercise_and active job)

Extra active (intense exercise_and_active_job)

* Mifflin-St. Jeor Equation

To see_how this plays out, let's use_me as an example. My weight in kilograms is_77, or 169_in