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Anthony Myers

My name is Anthony. I'm the main author of MuscleClass.com. Download my $77 muscle building course for free here - > Click here to download

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  1. 70


    hi i am 38 6,0 ft 190 pounds with about 23% body fat i train 5 time a week ,how meany calories a day will i need to get ripped thanks

    1. 70.1

      Anthony Myers

      Hey Jamie,

      I’d aim for about 2,000 – 2,500 depending on how active you are on a daily basis (desk job vs manual labor, hobbies, etc.).

  2. 69

    Crystal Gonzalez

    What about the other nutrients such as potassium, sugar, cholesterol, fiber? And as working out..how many calories should be burned? I’m a 33 year old female with a bmi of 29.9, weighing at 190lbs, and wanting to lose 40lbs and gain lean muscles? Please help.

    1. 69.1

      Anthony Myers

      Hey Crystal,

      I actually do not keep track of things like potassium, sugar, cholesterol, etc.

      There is some evidence to show that fiber is important enough to track, but it’s not something I personally track.

      I follow a 80% clean diet, 20% of the stuff I eat is less than ideal- I actually just got back from Chipotle, a lot of people might gasp and say “Omg he’s eating junk food while he’s cutting?” but the weight continues to fall off.

      I supplement with a high quality multi vitamin so as for potassium, vitamins, etc. I’m not too worried about it.

  3. 68



    I am brand new to this. I have been working with a personal trainer for about a year now. I want to take it up a notch and have been trying to learn about the Macro’s. Your post is very helpful. I am 38 years old. Current weight is 97-98 lbs. I am 5’1″. last time we checked my body fat was 14.6 I believe. I want to keep fat low and build muscle at the same time. What would you recommend for me?

    1. 68.1

      Anthony Myers

      Hey Kelley,

      First thing is first, are you male or female? The name throws me off! I know some men named Kelley as well as some women.

      Also, is your goal to gain weight or lose weight?

      Let me know that first and I’ll make sure you get what you need.

  4. 67


    Hey, Anthony. I’m 6’0 165-170. I work at a warehouse so I’m on me feet 8-10 hours a day. I want to get lean but not sure how much calories I should eat?

    1. 67.1

      Anthony Myers

      Hey Mike, I personally would shoot for ~2,500 if I were in your shoes.

      As long as you’re hitting 40/40/20 like i outlined in post (and training hard) I think it would be relatively easy to get lean.

      Is your body fat high already? At 6 foot 170 I can’t imagine that you are fat, I think based one what you are telling me if you really buckle down and follow a strict
      diet of 2,000-2,500 calories/day and 40/40/20 (plus working out 3-4 times a week) you could easily get quite lean in 6-8 weeks.

      1. 67.1.1


        No, I’m a slim guy. I want to gain some size. I just didn’t want to consume more than I need.


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