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  • Find Your Diet Plan

  • Find Your Gym

    Checkout The EXERCISE

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  • Beginner's Workout

    Zero to Six Months

    Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Stop program hopping and get serious with these 3 rules and this plan!

  • Intermediate Workout

    Six Months to Two Years

    During the first six months you begin weight training, you learn a lot. Now that you have some experience under your belt, you are ready to make advancements. Now it is time for a routine that is a bit more challenging.

  • Advanced Workout

    Two Years and above

    This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days!!! If this expert-grade routine seems intense, that’s because it is.

these are our Calculators

  • BMR

    The Basal Metabolic Rate (BMR) is the amount of energy you need while resting in a temperate environment during the post-absorptive state, or when your digestive system is inactive. In such a state, your energy will be used only to maintain your vital organs, which include the heart, lungs, kidneys, the nervous system, intestines, liver, lungs, sex organs, muscles, and skin. The BMR decreases with age and increases with muscle mass.

  • BMI

    Are you overweight? Maybe, if you get a bmi calculation that indicates you are, this may not always be accurate. Body Mass Index (BMI) can be misleading. This is because the BMI does not take into account your body composition. For example, your body fat percentage in comparison to your percentage of muscle mass is an important factor. Check out the mathematical formula to check your body fat percentage.

  • BFC

    Determine your body fat percentage with our body fat calculator. Use a tape measure to determine your waist, hip and neck circumference. Then input your gender and measurements below to receive a body fat index based on average values. The body fat index is not an indicator of fitness level since the calculation is made with no regard to height or weight.


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