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01-03-2017, 09:40 AM #1New Member
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Need advise on daily diet for fat loss.
Hello Everyone,
I am posting this with a fair idea of what am eating along with my stats, kindly suggest on the same.
I have a mild pot belly due to my irregular eating hours and my sedimentary job profile (desk job).
kindly suggest changes to the diet mentioned below:
Age: 26 Weight: 165 lbs
Sex: Male Height: 5’ 6”
Body Fat: 19% LBM: 132 lbs
Total daily energy expenditure: 2640 calories
Now comes the diet, kindly note all macro data is from my fitness pal and google search.
Breakfast-
1. Arabic bread khubz- 2 servings
Calories= 276
Protein= 11 g
Carbs= 52 g
Fat= 1 g
2. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
3. Low fat milk (Almarai)- 200 ml
Calories= 80
Protein= 6.4 g
Carbs= 9.4 g
Fat= 2.2 g
Total calories in breakfast = 436 calories
Lunch-
1. Arabic bread khubz- 2 servings
Calories= 276
Protein= 11 g
Carbs= 52 g
Fat= 1 g
2. Steamed Chicken breast, skinless & frozen – 1 fillet
Calories= 330
Protein= 62 g
Carbs= 0 g
Fat= 7.2 g
Total calories in lunch = 606 calories
Snacks 1-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Arabic bread khubz- 2 servings
Calories= 276
Protein= 11 g
Carbs= 52 g
Fat= 1 g
Total calories in snacks 1 = 356 calories
Snacks 2-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Moong (boiled)(Green gram)- 100 g
Calories= 347
Protein= 24 g
Carbs= 63 g
Fat= 4 g
Total calories in snacks 2 = 427 calories
Dinner-
1. Tuna chunks canned in vegetable oil (drained & fried with 1 tsp. olive oil)- 165 g (can weight)
Calories= 200
Protein= 27 g
Carbs= 0 g
Fat= 10 g
2. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
3. Moong (boiled)(Green gram)- 100 g
Calories= 347
Protein= 24 g
Carbs= 63 g
Fat= 4 g
4. Potato white (boiled)- 250 g
Calories= 172
Protein= 4.2 g
Carbs= 40 g
Fat= 0 g
Total calories in snacks 2 = 799 calories
Sometimes I swap between Steamed Chicken breast, skinless & frozen – 1 fillet with Pangasius fish fillet, frozen and white- 1 fillet
Ina similar pattern I also add a navel orange during lunch sometimes, coffee & tea both once a day and that’s it!!
Kindly adviseLast edited by Dpinto3; 01-03-2017 at 12:20 PM. Reason: Changed title
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01-03-2017, 10:23 AM #2
are you cutting or bulking?
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01-03-2017, 12:03 PM #3
trying to do 2 things at the same time is a sure fire way of doing 2 things poorly. Pick a goal. In your case I would say a small cut until you lose the belly. Then bulk from there.
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01-03-2017, 12:22 PM #4New Member
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Done !!
Changed the title to avoid future confusion.....
And yes Nephets you do have a point... Thanks....
Kindly advise on any changes in this diet for fat loss..
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01-03-2017, 01:23 PM #5
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01-03-2017, 03:24 PM #6
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01-03-2017, 03:28 PM #7
Can you put in the daily totals for protein, carbs, fats?
I added up the carbs manually and arrived at 335, and that is a LOT for a guy at 19% body fat looking to cut. Why so much bread?
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01-04-2017, 12:11 AM #8New Member
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I have been using this diet since a week, m observing no gains but I suppose 1 week is too early to tell.
I have a noticeable reduction in healing time though.
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01-04-2017, 12:23 AM #9Banned
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01-04-2017, 12:31 AM #10New Member
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01-04-2017, 06:09 AM #11Originally Posted by Dpinto3
Your fats are too low. Would like to see at least 50-60 g of fats. You need healthy fats.
You should eating around 1650-1700 Cals to cut.
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01-04-2017, 07:50 AM #12
If I were you I would run that diet one more week to see what your body is doing. If you get no change then you have a good idea of where your maintenance is. If you are gaining weight/fat, then you know you are eating too much. I'm not a big fan of picking numbers out of the air for cutting and bulking. we are all very different. I would up your fats as suggested. 60 sounds as good a spot to start as any. keep your overall calorie intake consistent for this upcoming week though so you will have to reduce your carbs to make room for more fats.
so lets assume you are gaining weigh or staying the same on that current diet. next step is to get yourself into a negative energy balance. That's one of two things ( or both lol). Increase energy expenditure (cardio) and/or reduce energy consumption... start dropping carbs. I would do 20 min of cardio every morning. your not trying to burn off fat in those 20 min, so much as trying to get your metabolism higher over the next bunch of hours. so keep that in mind. you don't have to kill yourself during the 20 min. just get a good sweat going. I would next start to drop my carbs. for simplicity I like to keep my protein and fat consistent...that way I only have to manipulate one variable, carbs. so lets say you lock in your protein at 245 and your fat stays at 60. Id then knock off 500 calories worth of carbs or 125 carbs right out of the gate to get the scale moving in the right direction. do that for a couple weeks to see what's going on with your body. If you are losing weigh I would stick to that diet until you plateau. I like to try to lose weight eating as much as possible. If you hit another sticking point, drop the carbs again. As the diet progresses I make smaller carb adjustments. next sticking point drop them 50-75 etc. If you start slashing calories by large amounts early on, in 3 months you will be at a sticking point doing cardio and eating 1000 calories a day. not a lot of options after that. hope that helps a bit.Last edited by Nephets; 01-04-2017 at 07:53 AM.
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01-05-2017, 02:33 AM #13New Member
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01-05-2017, 02:48 AM #14New Member
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01-05-2017, 02:50 AM #15New Member
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01-05-2017, 02:52 AM #16New Member
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01-05-2017, 08:54 AM #18Banned
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01-05-2017, 10:52 AM #19
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01-05-2017, 11:39 AM #20RETIRED- Knowledgeable member
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If you want to make that statement that both white and wheat breads are made from refined flours that digest quickly and thus spiking blood sugar levels similar to sugars than I would be in agreement.
However, that's only applicable to when you eat solely bread.
When you make a sandwich and add other foods into the meal the rate of digestion, and following blood sugar spike, is completely changed.
I will add that the healthiest breads to eat should list either 100% whole wheat or 100% whole grain as the first ingredient.
That shouldn't be confused with 100% wheat or 100% grain.
Sprouted grain bread is slightly healthier than the two above but imo isn't worth the price increase.
Bread ingredients to avoid are high fructose corn syrup, hydrogenated oils, ADA/ADC and dyes.
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01-05-2017, 02:20 PM #21Banned
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01-05-2017, 02:43 PM #22RETIRED- Knowledgeable member
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01-05-2017, 03:08 PM #23
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I love bread...pb on a really good multigrain is like candy...you have to live a little...
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01-05-2017, 03:28 PM #24RETIRED- Knowledgeable member
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That sure does sound delicious especially if you add in a glass of milk.
You should to be careful when buying multi grain bread because multi grain doesn't necessarily mean whole grain.
Unlike the terms 100% whole wheat or 100% whole grain the term multi grain isn't regulated.
There are manufacturers of whole grain multi grain bread you just need to read the label.
That way you're not paying a premium for cheap refined grain flour bread.
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01-07-2017, 05:09 PM #25
For increased fats:
Nuts, as somebody mentioned. Also, eat the eggs with the yolk. Egg yolks have some healthy fats. I eat 6-8 whole eggs every day. Olive oil is another good source. Chop up some of that chicken into small pieces and fry it in olive oil and season to taste!
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01-07-2017, 05:13 PM #26
PB usually has sugar listed as the second ingredient . . .
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01-07-2017, 09:41 PM #27Banned
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01-08-2017, 04:22 AM #28New Member
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01-08-2017, 04:28 AM #29New Member
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Kindly check my Diet plan I have prepared considering all your suggestions and advice.
Age: 26 Weight: 165 lbs
Sex: Male Height: 5’ 6”
Body Fat: 19% LBM: 132 lbs
Total daily energy expenditure: 2640 calories
Now comes the diet (kindly note all macro data is from my fitness pal and google search)
Breakfast-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Low fat milk (Almarai)- 200 ml
Calories= 80
Protein= 6.4 g
Carbs= 9.4 g
Fat= 2.2 g
3. Orange Navel medium (3” Dia.)
Calories= 87
Protein= 1.7 g
Carbs= 22 g
Fat= 0.2 g
4. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
5. Homemade real peanut butter- 1 tablespoon
Calories= 53
Protein= 2 g
Carbs= 2 g
Fat= 5 g
Calories in breakfast = 364 calories
Macros: Protein= 31 g, Carbs= 18 g, Fat= 13 g
Lunch-
1. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
2. Steamed Chicken breast, skinless & frozen – (1 ½ fillet) 175 g
Calories= 208
Protein= 37.6 g
Carbs= 0 g
Fat= 5.2 g
3. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
Calories in Lunch = 446 calories
Macros: Protein= 53 g, Carbs= 32 g, Fat= 11 g
Snacks 1-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
3. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
Calories in Snacks 1 = 318 calories
Macros: Protein= 33 g, Carbs= 33 g, Fat= 6 g
Snacks 2-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
3. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
4. Homemade real peanut butter- 1 tablespoon
Calories= 53
Protein= 2 g
Carbs= 2 g
Fat= 5 g
Calories in Snacks 2 = 371 calories
Macros: Protein= 35 g, Carbs= 35 g, Fat= 11 g
Dinner-
1. Steamed Chicken breast, skinless & frozen – (1 ½ fillet) 175 g
Calories= 208
Protein= 37.6 g
Carbs= 0 g
Fat= 5.2 g
2. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
3. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
Calories in Dinner = 462 calories
Macros: Protein= 68 g, Carbs= 33 g, Fat= 6 g
TOTAL CALORIES: 1961 Cals.
TOTAL MACROS:
1. PROTEIN- 220 gms
2. CARBS- 151 gms
3. FAT- 46 gms
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