![]() These pages can be easily downloaded and printed out for free, making them a cost-effective and convenient option for those who want to explore the world of Mermaid coloring pages. ![]() Mermaid Coloring Pages Printable Freeįor those who are looking for the best of both worlds, printable free Mermaid coloring pages are the way to go. GBcoloring has a wide range of easy Mermaid coloring pages that are perfect for both kids and adults. These pages typically feature simple designs and limited details, making them a great option for younger kids or those who are just starting to explore coloring. Mermaid Coloring Pages Easyįor those who are new to coloring or who are looking for a more relaxed activity, easy Mermaid coloring pages are a great option. They can also be a great option for kids who are just starting to explore coloring as a hobby. These pages are a great option for those who are looking to try out coloring pages without making a financial commitment. Many websites offer a selection of free Mermaid coloring pages that can be downloaded and printed out. Mermaid Coloring Pages FreeĪnother great option for those looking for Mermaid coloring pages is to find free options online. Some websites, like GBcoloring, even offer printable sheets for free, making it a cost-effective and convenient option for parents and caregivers. Many websites offer a wide range of printable Mermaid coloring pages, from simple outlines to more detailed designs. These pages can be easily printed from your computer or mobile device and are a great option for kids of all ages. ![]() One of the best ways to get your hands on Mermaid coloring pages is to find printable sheets online. With the rise of technology, there are now numerous options for Mermaid coloring pages, from printable sheets to interactive digital coloring books. These mythical creatures have always been a source of fascination, and coloring them in can be a fun and imaginative activity. Mermaid coloring pages have been a favorite among kids for generations. ![]()
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![]() ![]() It’s the norm and expectation with seasoned retailers and brick and mortar shops. Most pricing formulas would advise on a 2 times markup from wholesale to retail pricing, but I’m suggesting you use at least a 2.2 times markup because this will appear more attractive to your wholesale prospects. You can set your markup to more than 2 times if you want, as long as your market can bear the higher prices! Profit is the money you spend on growing and investing in your business, such as with: But don’t confuse this with money you pay yourself with! Your markup is where your profit fits in the picture. The beads and findings for the earrings cost $0.85. Your time spent to make these earrings cost $5 ($20 divide by 4). Say it takes 15 minutes for you to make a pair of earrings and your hourly wage is $20. Item Cost x Markup (between 2.0 – 2.5 or more) = Wholesale Priceīonus: Click here to download my FREE and easy plug-and-play pricing calculator to figure out what to price your items under a minute without any math! Pricing is serious stuff, and deserves your attention if you want to build a sustainable business for the long haul.įortunately, there’s an easy way to figure out all of this math (and it’s not terribly hard either!) You might get a sale every now and then and make big bucks, but the thought of when you’ll get your next sale scares you because your handmade items are not priced accessibly in your market. Yes, you do need to have more money to make more of it. You’ll forever be in that cycle of creating, selling, creating, selling, but never breaking out of it to create more and sell more because you don’t have enough money for more. Not to mention the perception you allow your customers to have about your products and brand: cheap, poor quality, low value, bargain buy, unmemorable. You risk running a loss because you don’t have enough money to pay for your marketing. You won’t make enough money to stay in business. Here’s what I mean: When your prices are too low… ![]() It’s also what makes or breaks your business. Pricing handmade has been a discussion among artisans for the longest time. ![]() ![]() ![]() ![]() We last looked at Mixcraft a couple of years ago, so it’s high time that we gave it another in-depth look. This is a PC-only DAW but, on the face of it, it comes with a staggering featureset that not only includes a list of pro features, but also bundles $1,250 worth of extras. Mixcraft 8: Up on features, Down on Price And with this top-end Pro Studio version selling for just $179, it already seems like the DAW deal of the century. Turning to the features in more detail, Pro Studio has unlimited audio tracks three types of editing (piano roll, notation and step) video-editing facilities and a not inconsiderable 7,500 samples (hits, loops and effects). But it’s that claimed $1,250 of plug-ins where it gets really interesting. The latest update includes Kastelheimer Veldberg XD, a synth described as having a ‘cold, heavy and ultra-sharp sound, with analogue-sounding liquid filters and hard oscillators’. Then there’s the ME80 and Memorymoon vintage synths, both based on classic Yamaha and Moog synths respectively.Ī jewel in the crown has to be the Pianissimo piano instrument a physically modelled piano that also combines Steinway samples. Add a bundle of iZotope Mastering Essentials plug-ins and Celemony’s Melodyne Essentials and it seems that Acoustica has done a great job as a kind of software farmer, gathering a fantastic flock of titles to its Pro Studio farm. Recording StudioĮven cheaper! Mixcraft 8 Recording Studio is the cut-down version of Pro Studio, aimed at home and project- studio users. At just $89, it still features plenty of useful tools including the music notation, step and piano-roll editors unlimited tracks 28 effects, and 15 virtual instruments, plus those 7,500 loops. While we have you, and to muddy the waters a little, there’s actually an even cheaper version still, called Home Studio, which is just $49, and is limited to 16 tracks.įor double the money, Pro Studio doubles the effects and adds six instruments including the Pianissimo piano, and Memorymoon and ME80 synths.įor these awesome instruments alone, we do think that it’s definitely worth the extra $89. There’s a real attitude under its skin and that will appeal to many. The instruments that have been with Mixcraft for longer are even more appealing. It landed straight on a Blade Runner preset when I opened it and there’s a glorious number of both presets and controls to play with, the latter being almost identical in layout, function and looks to the original CS-80 (which is no bad thing at all).Īnother highlight is Pianissimo. ![]() ![]() ![]() You can also determine the space between each record, between the columns and the rows. You will want to create a multiple record layout, and here you can select your margins, and if you check preview multiple record layout, then it will preview your selection in real time, so that you can lay this out exactly how you want to. You will want to select multiple records per page from the drop down menu. Then, choose Create Merged Document in the Data Merge panel. You will see > before and after the column name in the text field if you did it correctly. Then repeat this for each additional text field. Click the text box that you want for the name, and then click the name field in the Data Merge panel. You will use these to link your text boxes to the data in the spread sheet. ![]() In the Data Merge panel, you will now see fields that are the names that you gave the columns earlier. Click the flyout menu on the right-hand side and choose select data source, and select the tab delimited text file you made earlier. Go to your window menu at the top and choose Automation> Data Merge. Simply put, make the text look how you want the final piece to look. You can make the name larger and bold, the city and state italicized, etc. It is important to do this now, before we create the badges, otherwise you will have to format each individual badge, which is what we are trying to get out of doing. Here, you can format each text box to specify the look that you want. Grab the text tool and create text boxes where you want each bit of information to be on every name badge. With this done, it is time to go back to InDesign. This is so that InDesign can pick this up and properly distribute the information. This is very important- you need to save it as a tab delimited file. Once this is done, it is time to save the document. This is vital, but will not be displayed in the printed document. Next, if they have not named the columns, you will need to create a header at the top of each column, called it something. So you would have a column for their name, a column for their customer number, a column for their n name, a column for their city, and a column for their state. For example, this company had customer numbers, the company name, and the city and state as the additional information. One column will have the names of the attendees, and each additional column would have any additional information separated into individual columns. ![]() I had the company send me the list of the attendees in an Excel spreadsheet. You will only need to create these one time. Create these graphics in the top left of the document. Open a new InDesign document and place the graphics how you would like them, and to the specific size that you need. You will need to create your background graphics, logo, and anything else that will be repeated on each name badge. Instead of spending weeks on this, I was able to complete it in an hour and print it within a day.įirst, you will need to gather your project pieces. I had a project where a company had a huge trade show, and I had to make around 2500 full color name badges for them. This tutorial will definitely come in handy for someone that has to create dozens, hundreds, or more of names badges, ID cards, business cards, or anything else that would have the same graphics, but different information on each one. ![]() ![]() ![]() The Sci-Fi theme focuses on applying negative status effects to enemies such as poison, freezing, etc. Sci-Fi Theme - Aliens, robots, and space warriors.The Adventure theme focuses on dealing direct damage to enemies and boosting allies' attack power. Adventure Theme - Cowboys, Native Americans, and pirates.The Neutral theme is the exception to this rule.Įach theme specializes in one particular thing. Adding a card that does not belong to that deck will cause the game to ask the player if they would like to replace one of the current themes with the one they are trying to add. As mentioned above, the player can only combine cards from two themes into one deck. The cards in South Park: Phone Destroyer are divided in six themes. Deck building is restricted to cards from only two themes besides Neutral Cards and the average energy cost is stated. ![]() The New Kid's level gives a slight advantage/disadvantage in combat. Matches heavily rely on the player's deck, strategic placement and timing of cards and level of cards. ![]() The New Kid has the ability to summon units from the cards in his/her hand and the goal is to defend his/her tower and conserve his/her HP bars. Phone Destroyer is a card-based RPG game. In order to accomplish this, Wendy, as Call Girl, gives out quests to The New Kid in order to identify the oponents that are trying to obtain the card as well. He tells them about his new Legendary card and tells them to try to obtain it, as other superheores and villains are also trying to obtain it. The New Kid is contacted by Cartman, dressed up as The Coon. They gather and either congratulate or act dejected over The New Kid on how much money that has been spent on the game. The kids cheer as Grand Wizard Cartman is defeated by New Kid. Sheriff Cartman interrupts Butters and tells him to change his costume, to which Butters responds by changing into Paladin Butters, and rejoices in using New Kid to kill the Wizard King and take over the throne for himself.Īfter all of his army is defeated, Grand Wizard Cartman, hiding in Kupa Keep, challenges the New Kid to a battle. New Kid sides with Zen Cartman and manages to defeat the Master Ninjew, resulting in beating up Kyle so severely that he agrees to shut up and join Cartman again.īutters suddenly contacts New Kid and gets them to play PVP. Cartman feels threatened and later dresses up as Zen Cartman, tricking the New Kid to fight against the Master Ninjew and his army of gods and religious warriors. Kyle gets frustrated at Cartman's eagerness to trick the New Kid into phone addiction, and leaves to go back to his "Spiritual roots". The boys find out that the New Kid has severely beaten up Kenny to the point that they have killed him, to which Sheriff Cartman shows no regard and wants the New Kid to play with the cowboys again. Kyle immediately ends the call before Cartman can see him calling The New Kid. Kyle contacts The New Kid and tries to warn then that they are being used by Butters and Cartman. Shortly in between stages The New Kid is introduced to PVP, by "Don King" Butters. The New Kid is then contacted by Cartman dressed as Awesome-O, claiming that there is a war between robots and aliens, which eventually leads to New Kid defeating Cyborg Kenny, who claims to be the "True" Phone Destroyer. New Kid manages to overpower all of Stan's cards and eventually defeat him. As the New Kid progresses through the Adventure theme to defeat the Indian kids led by Stan of Many Moons, the latter runs away and seeks help from the pirates. Cartman briefly guides the New Kid on the first few stages of story mode. He facetimes New Kid and urges him/her to come meet them and to wear cowboy clothes and bring their phone. ![]() Cartman, dressed up as Sheriff Cartman interrupts the agitated kids to suggest that they play "Cowboy vs Indians" and invite the New Kid to help the Cowboys finally defeat the Indians. The kids are unable to decide on what LARP game they should play. ![]() ![]() Featuring the original sprites and textures, the Ludicrous Edition will include the added modern comforts like 4K resolution, 60+ FPS support, cloud saves, increased FOV, and more. Arriving on PC via Steam, PlayStation 4, PlayStation 5, Xbox One, Xbox Series and the Nintendo Switch in early 2023, this is described as “the definitive release” of the cult classic FPS by original developer and publisher Apogee Entertainment, New Blood Interactive, and of course, the folks at Nightdive Studios. Lastly, there’s Rise of the Triad: Ludicrous Edition, which was first announced two years ago at Realms Deep 2020. The news also comes with a new trailer, showing off a new boss and enemy, as well as new weapons and levels. Fight to reach the top of global leaderboards, mastering multiple difficulties.Īlso appearing at the Realms Deep showcase was the Quake Engine-powered WRATH: Aeon of Ruin, which will finally be exiting Early Access on Steam in Spring 2023, as well as arriving on the PlayStation 4, PlayStation 5, Xbox One, Xbox Series and the Nintendo Switch. ![]() Scrounge together money with each kill and buy weapons, ammo, health and armor between waves. CULTIC will also include a wave-based Survival mode inspired by Resident Evil 4’s “The Mercenaries” and Killing Floor. You’ll also have your fair share of occult zealots to blow away in glorious pixelated gore. Chapter One will consist of a 10-level episode filled with abandoned mining towns, cursed catacombs, and more. Those of you itching for Jasozz Games’ CULTIC won’t have to wait much longer, as the game’s debut chapter will arrive on Steam on October 13, 2022. This time around, Shelly is equipped with a new bionic arm to unleash powerful abilities, solve environmental puzzles, and explore environments all on the way to nab an artifact capable of unprecedented destruction. Described as a “road movie-inspired first-person shooter”, Shelly “Bombshell” Harrison is back, courtesy of Slipgate Ironworks, and will appear on PlayStation 5, Xbox Series, Nintendo Switch, and PC in 2023. You can check out our review of the game’s Steam release here.ģD Realms also revealed that their 2019 Build Engine shooter Ion Fury is getting a sequel called Phantom Fury. On top of that, the game will be getting a physical release, courtesy of Feardemic. Chapter 5 sees the trio on a train, showcasing something devilishly unique: full 3-D movement, allowing the player to traverse obstacles in a completely new perspective not before seen in the game.īlazing Bit Games’ throwback FPS Nightmare Reaper, which was originally released to Steam earlier this year, will now be coming to the PlayStation 4, PlayStation 5, Xbox Series, and the Nintendo Switch in early 2023. Up to three players will explore the prison and play through themed microgames, all in an effort to devise and execute a daring escape. Picking up in Chapter 4, the skelebros are tossed into a maximum security prison for their crimes. ![]() Kicking things off is Episode 2 of SPOOKWARE ( Jay and Neil had fun with the first entry), which is available now on Steam, and expands on the story of the three skelebros (Lefti, Midi, and Righti) and their latest adventure: being arrested for tax evasion. Not only did DreadXP’s SPOOKWARE get a second episode, but the masters of remasters at Nightdive have unveiled the Ludicrous Edition of the 3D FPS classic Rise of The Triad! 3D Realms, New Blood Interactive and Feardemic unveiled a treasure trove of goodies during the Realms Deep showcase. ![]() ![]() And if the exhaust valves open too early, the combustion chamber will lose pressure and cause a power loss. If the intake valves open too early, there may be too much fuel-air mixture flowing into the engine combustion chamber, leading to poor combustion and power loss. If the crankshaft and camshafts are not operating in unison, the vehicle will not run correctly. This ensures that the engine intake and exhaust valves open and close in time with the pistons. It synchronizes the movement of the crankshaft and camshafts. The timing belt is a rubber belt with hard teeth that interlock with the cogwheels of the crankshaft and the camshafts. It also sometimes powers the water pump, oil pump and injection pump. Think of a timing belt like a bike chain for your vehicle-it keeps all the internal moving parts of an engine in sync. Read: The Car Maintenance Checklist Every Driver Needs What is a timing belt? Replacing the timing belt is an important maintenance item! So, if you own a car, you should understand how a timing belt works and when to replace it. The timing belt makes sure everything in the engine is operating smoothly, keeping you safe on the road. For jokes, music, cooking, dating-even engines! That’s because your car’s engine relies on a timing belt to stay in sync. As to what you were up to when the Jeep hit you, I guess that'll have to remain a mystery.Timing is everything. And if it doesn't work, you already have your new belt ready for when you finish rebuilding the cylinder head.Īs my late brother would have said: "You must have lived a good, clean life" up to that point, David. If the car starts, you'd be the happiest guy in middle-of-nowhere Indiana that day. Even though there's only a small chance that the engine survived, a belt costs just a few bucks and takes an hour or so to install. ![]() You might as well put on a new belt and try it. So you just completely lucked out in terms of where the valves were positioned at the moment the belt broke.Īnd your mechanic did absolutely the right thing. I'd say in 95 percent of cases, when a timing belt breaks on a car with an interference engine (where the valves and pistons can collide if things go wrong), at least one of the valves gets crushed, and you end up having to rebuild the entire cylinder head.īut in order for that to happen, one of the valves has to be pretty much all the way open inside the cylinder when the belt breaks, so a rising piston can crush it.Īnd in about 5 percent of cases, the belt just happens to break during one of those few nanoseconds when none of the valves is fully opened. You should have run right out and bought a lottery ticket after the Civic started, David. Can you explain this miracle? - David Luck. But it survived a broken timing belt and worked fine (until it was destroyed by a Jeep, but that's another story). It worked fine, and lasted another 125,000 miles.īut why did it work? Everything I've read and everyone I've talked to has said that this car had an interference engine. I happened to find a mechanic who agreed to put on a new belt and just try and see if it would work. Everyone said that if the valves weren't ruined right when the belt broke, I definitely ruined them by cranking the engine. I pulled off to the side of the road - the cold, dark, middle-of-nowhere, Indiana road - and just to make sure to do the worst thing I possibly could do, I then cranked the engine. At 105,000 miles, the timing belt broke while we were driving. ![]() ![]() ![]() At Digital Foundry, we've started a new series of tech discussion videos based on multiplayer games - the idea being that we have more to talk about if we're all in the game commentating on it 'live'. In terms of how we put together our Crysis Reshade/RT video, we really tried to push the boat out. However, beyond our experiments with Crysis, testing suggests that the biggest improvements to visual quality are likely to come from older games with far less sophisticated lighting, so this new filter should still produce some impressive results on a lot of games, even without top of the line graphics hardware. Because Reshade works on DX9/DX11 titles, there's no access to the Nvidia hardware acceleration if you do have an RTX card, because the implementation there uses DXR under DirectX 12, or the Vulkan API. Another profound limitation is that because Reshade only has access to depth and colour information, it can only make educated guesses on where light is coming from and how it should be traced.Īnd of course, ray tracing is a highly intensive task from a computational standpoint, so the performance impact is significant. ![]() Again, the video reveals a range of scenarios where this can break the effect. ![]() The biggest is that Reshade's access to in-game data is limited to screen space, meaning that anything you don't see on-screen won't be ray traced. The Reshade RT filter is still deep in development (though Reshade Patreon supporters can access the latest alphas right now) and there are a number of limitations to factor in. Crysis as you've never seen it before - the iconic first level tested in co-op, embellished with real-time path traced global illumination. Take a look at the video below and you'll see a number of A to B comparisons that reveal a stark difference. The technique has evolved constantly over the last decade, but path traced global illumination can take this to the next level: Reshade beams out three rays per pixel in calculating shade and light bounce - giving a new layer of accuracy and depth to the way the scene is lit. It's not a full fat implementation as we saw in Minecraft, but it can have a transformative effect - particularly on titles like the original Crysis, created at a time when the way games were lit was somewhat naïve compared to modern day implementations.Ĭrysis was a pioneer for screen-space ambient occlusion (SSAO) which uses data from the depth buffer to add shade to the nooks and crannies on-screen. A new ray tracing feature is now available in alpha builds - and strictly speaking, this adds a new layer of global illumination derived from path tracing. Reshade works by hooking into DirectX, accessing the data contained in the depth and colour buffers to accomplish a range of post-process effects, including SMAA anti-aliasing, screen-space reflections, depth of field and colour tints to name but a few. It's all because of a new extension currently in development for the powerful post-process injection tool, Reshade, created by modding veteran and Nvidia Ancel contributor, Pascal Gilcher. We recently looked at a stunning path traced version of Minecraft, but what if RT techniques could be applied to all DirectX9 and DirectX11 games? And what happens if we apply that new technology to classic PC mangler, Crysis? Watch the video embedded on this page and you'll see that it works to a transformative degree - albeit with limitations. The arrival of Nvidia's RTX line of graphics cards may not have immediately ushered in a new era of games built around the concept of ray traced rendering but it has put the technique on the map, with results impressive enough to inspire developers to add ray traced effects to existing games - several of which do not actually require Nvidia hardware acceleration. ![]() ![]() The regular touch models are small enough to not even notice in a bag and the MegaTouch models are a bit bigger, but still thin enough to fit in a small backpack pocket without being bulgy. You’re not pressing anything that moves, so it should be very similar to tapping directly on your desk but with a little extra padding thanks to the micro-suction tape on the bottom of the keypad. There are a few advantages to the touch keypad: This isn’t a keyswitch, but I think it’s worth including here just as a reminder that it’s an option. This means you can actually see the pins going into the socket and make sure it’s going in straight.Ī higher actuation point like MX Silvers, but a bit further into the travel at 1.5 mm compared to 1.3 on Silvers.ģ mm of total travel compared to 4 on MX switches. ![]() They are better designed for hot-swapping, since the legs of the switch are longer than the lower half of the switch. Kailh’s low profile Choc switches offer some unique adavantages over standard MX-style switches. However, the second difference is that they bottom out at 3.4 mm instead of the typical 4 mm, which means it should have an impact (no matter how minuscule) whether you bottom out the keys or not. In a hectic gaming scenario, particularly with playing a rhythm game, it won’t make a difference if you’re bottoming out the keys. This means the key will be detected as pressed much higher in the keystroke, but I think the same caveat exists that does with tactile/clicky switches. The first is their higher actuation point, at 1.2 mm instead of the 2 mm on a normal Cherry MX switch. Though MX silvers (also referred to as MX Speed switches) have the same actuation force as MX reds, there are two key differences that set them apart. They are considerably smoother feeling, where Cherry’s switches have a bit of a scratchy feel to them. Cherry is a German company that’s been making these for a long time, but their patent ran out and a bunch of other companies started making MX clones. One other thing to mention is the difference between Gateron and Cherry switches. I would consider these the best for osu! and gaming use in general. Linear switches offer a nice variety in weight (actuation force) and don’t have any audible click or tactile bump. These would also be nice for professional applications and are better in quiet environments. They have the same bump at the actuation point but no audible click. These offer the same benefit as clicky switches for typists, but the same downside for games. It would be a nice option for a macro keypad if you want to use it for professional applications, but be mindful if you want to use it with other people around as they are pretty noisy. Some players may be able to take adavantage of the click, but I find it distracting. Games are much more hectic than typing and if you try to feel or listen to the click, you will be pulling your atention away from the game. However, this is situationally advantageous. ![]() ![]() It’s great for avoiding “bottoming out,” meaning the switch is fully depressed, which can help reduce fatigue from typing over long periods of time. ![]() This is nice for typing (especially touch typing) since it’s a clear indication that you’ve pressed the switch. These have both a bump and an audible click when the switch is pressed to its actuation point. Switch choice is ultimately personal preference, so I’ll do my best to provide both objective and subjective information. Luckily, you aren’t stuck with your choice thanks to the hot-swap sockets, so don’t feel too stressed out. This may be the most important choice you can make with your keypad. Toggle table of contents sidebar Buyer’s Guide #Ī lot of people have had a lot of questions about my keypads for determining which model and what parts would be better for them, so I’ll outline the differences here. ![]() ![]() ![]() The calculation usually begins with an estimation of basal metabolic rate (BMR), which is based on the use of equations that have been developed for this specific purpose. TDEE is calculated based on the factors described above. These factors are more specifically referred to as the thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non-sleeping, eating, or sports-like exercise). This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.Īctivity level is a factor that is based on the amount of activity a person undergoes. TDEE is hard to measure accurately and varies day by day. It is the total energy that a person uses in a day. TDEE stands for total daily energy expenditure. In "Lean Mass Formula", we use the Katch-McArdle equation which is considered the most accurate formula for individuals who are relatively lean. This calculator uses the Mifflin-St Jeor Equation to calculate BMR in "Total Body Weight Formula" which is our current best estimation for the general population according to research based on predictive equations for resting metabolic rate in healthy nonobese and obese adults. In other words, it is the minimum energy needed to maintain a person's vital organs only. A lot of people find it isn’t possible to maintain training quality when restricting carbs severely.īasal Metabolic Rate (BMR) is the amount of energy in calories your body requires to function at complete rest. Strength training is the single most important thing we can do to prevent muscle mass losses when dieting. They replace muscle glycogen, which is the primary and preferred fuel source of our muscles, fueling us through our workouts. You should never attempt to eliminate it from a diet.Ĭarbohydrates fuel performance, and also have positive impacts on hormonal function. Dietary fat is necessary for regular hormonal function. This means your body cannot make it, it has to be consumed. There is scope for personal preference in how you split the remainder of your calorie budget between the carb and fat intake, but all the possible ways you can split it are not equal for performance, muscle maintenance, and growth.įat is an essential nutrient. There are 4 calories per gram of carbohydrate, 9 calories per gram of fat. They will make up the remainder of your calorie intake. Protein helps us to recover and grow from our training, helps preserve muscle when dieting, and has the highest effect on satiety of all the macronutrients.Think of carbohydrates and fats as the main fuels of the body. Protein provides the building blocks for muscle mass. Recommendations will be based on body weight and slightly higher when in a cutting phase. Protein helps with muscle repair, muscle maintenance, and muscle growth. There are 4 calories per gram of protein. How easy your nutrition plan is to stick to. Whether that change is fat or muscle mass,ģ. The macronutrient content of those calories has a significant effect on:ġ. All three of these macros make up your total calorie intake.Ĭalorie intake determines whether weight is gained or lost. When people refer to their macros, they are talking about the three macronutrients: carbohydrate, protein, and fat. Note: The chart above does not include phases of reverse-dieting, rebounding, initial water loss/gain with low carb dieting, or use of PED’s. * 1.4-1.8kg/3-4 lb per month if you’re a beginner (less than 2 years consistent training). * 0.5-1.4kg/1‐3 lb per month if you’re an intermediate with room to develop. * 0.2-0.5kg/0.5‐1 lb per month if you’re close to your genetic potential. * 0.9-1.4kg/2-3 lb per week if you have a fair bit to loose. * 0.5-0.9kg/1-2 lb per week if you’re ‘average’ athletic or slightly overweight. * 0.2kg/0.5 lb per week if you’re lean and don’t really need to lose weight. We’re talking REALISTIC and SUSTAINABLE numbers here which are arguably the most important factors to consider for longterm progress.įat Loss with minimal Muscle/Strength Loss: Here are some useful weight-change numbers you should be aware of. The reality of sustainable weight loss and gain: All numbers are based on CURRENT scientific research. These numbers can change throughout your fitness journey and you will likely need to make adjustments. Do you find figuring out the whole calories and grams of protein, fat and carbs confusing? Maybe you don’t feel like calculating those numbers yourself? I created this calculator for lifters which serves as a rough guideline to get you started in the right direction. ![]() |
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