is this a correct intake of food.

[READYorNOT]

Is this correct intake in order to loose bodyfat?

I am trying to get from 19% to 12/13% in 72 days

my stats

Age : 21
Height 5.7'7
Weight 13.12
Bf% 19%


Food intake (clean)

195 protein
55 fat
270 carbs


And obvs my training routine.

[-KJ-]

Is this correct intake in order to loose bodyfat?

I am trying to get from 19% to 12/13% in 72 days

my stats

Age : 21
Height 5.7'7
Weight 13.12
Bf% 19%

Food intake (clean)

195 protein
55 fat
270 carbs

And obvs my training routine.

May be a good place to start although I'd like to start carbs lower maybe 225! Bump protein to 200!

You gave stats but your clean may not necessary be clean! Post up your diet?

What about cardio?

Weight training is only mean to maintain what you have so dropping fat cones from cardio (HIT and MISS) and Diet!!

[baseline_9]

LOL

I gave you those numbers.... If you you want to loose 6% in 10 weeks you need to loose an average of 0.6% a week which is basically 1.2 lbs a week or a deficit of 4200 calories over the week....

Eat the macros I gave you and then you have to burn an extra 4200 cals a week via training and cardio....

Count an upper body session as 300 calories

Count a lower body session as 400 calories

And then do the rest of the calories in cardio

[-KJ-]

LOL

I gave you those numbers.... If you you want to loose 6% in 10 weeks you need to loose an average of 0.6% a week which is basically 1.2 lbs a week or a deficit of 4200 calories over the week....

Eat the macros I gave you and then you have to burn an extra 4200 cals a week via training and cardio....

Count an upper body session as 300 calories

Count a lower body session as 400 calories

And then do the rest of the calories in cardio

Id listen to base over this man and if he has already have you the stats I don't see the point in starting another thread!!

[READYorNOT]

Just wanted to make sure I understood it perfect. Better knowing everything then doing something wrong.

do you know any websites where I can look at food, and write up a diet plan, using the correct macros..

also is it better to spread the macros over 6 meals or just 3

Thanks

[baseline_9]

Just wanted to make sure I understood it perfect. Better knowing everything then doing something wrong.

do you know any websites where I can look at food, and write up a diet plan, using the correct macros.. myfitnesspal

also is it better to spread the macros over 6 meals or just 3 it doesn't matter... Do what you like..

Thanks

See bold above

[READYorNOT]

See bold above

Thanks this is what fitness pal stated:

Net Calories Consumed* / Day 1,550 Calories / Day
Carbs / Day 213 g
Fat / Day 52 g
Protein / Day 58 g

so now im confused again, because the carbs and the fat are close to what you said to take, but the protein is like 140g drifferent

And I should lose 8lb by august if I stick to it, and train etc..

[-KJ-]

Thanks this is what fitness plan stated:

Net Calories Consumed* / Day 1,550 Calories / Day
Carbs / Day 213 g
Fat / Day 52 g
Protein / Day 58 g

And I should lose 8lb by august if I stick to it, and train etc..

My fitness pal is used to find macros for certain foods not to calculate your macro nutrient needs!

Those cals are ridiculously low. Even worse protein isn't enough for a sedentary person who does no exercise!

At the end of the day stick to what you want but listen to what has been said! Look at the difference between what was reccomened and what you just posted.

Big difference

[READYorNOT]

no I will take on baselines recommendation but I was just questioning the difference is all.

I will stick to what has been suggested

[baseline_9]

Don't use myfitnesspal for anything other than counting macros...

Any recommendations it makes are nonsense

[READYorNOT]

Don't use myfitnesspal for anything other than counting macros...

Any recommendations it makes are nonsense

ok. baseline I have now completed my first day eating and this is my rough diet

Breakfast - 100g plain oats mixed with water
= 60g carb
=12.1g protein
=7.7g fat

I also had half a scoop of whey protein to bump that protein/carbs/fat up a bit.

Lunch I had:

Chicken & Rice with a very small amount of olive oil for fats
=50.6g Protein
=30.7g Carbs
=1.1g Fat (plus chicken)
=(1/4 lid of olive oil)

Also I had 1 egg without the yolk boiled to make up for the low protein breakfast

Dinner

Chicken & Rice

=100g Protein
=30.7g Carbs
=1.1g fat (plus chicken?)


Total
Protein - 192.7g
Carbs - 121.4g
Fat - 11.9g

How much I am down

Protein - 7.3g
Carbs - 138.6g
Fat - 43.1g

This is my first day, so I am putting together the diet as I go and I know I may be low on carbs today and fats but protein is not too bad. I will just add more rice tomorrow and for fats I will buy some almonds etc.

I am still yet to do a official shop, where I will buy natural yogurt, natural penut butter, more meat, brown rice, fruit, rice cakes, and some nuts (almonds or walnut)

But what do you think