Tweaking the diet for optimuim fat loss

[feurion]

My stats :

Height :172 cms
Weight : 76 kgs
Age : 30
Body Fat : 22%
BMR : 1799


0 6:00 Cardio+ abs eod

1 6:45 4 egg whites + 2 whole + 1/2 cup of oats 113 gms
g Protein g Carb g Fat K Cal
38 44 3 348


2 10:00 150 gms Chicken Breast + 1/2 cup oats 113 gms
g Protein g Carb g Fat K Cal
30 46 5 351


3 12:00 60 gms Brown rice + 100gms Fish +veggies
g Protein g Carb g Fat K Cal
31 51 5 350


4 15:00 65 gms Meal Replacement
g Protein g Carb g Fat K Cal
40 12 4.5 250


5 18:00 Work out
Protien shake +banana
g Protein g Carb g Fat K Cal
24 27 2 200


6 21:00 cottage cheese + olive oil + cucumber/lettuce
g Protein g Carb g Fat K Cal
30 20 20 380


g Protein g Carb g Fat K Cal
Total 363 122 39.5 1870


Tweak it for me ......Thank you

[--->>405<<---]

i get ur BMR at 1650(ish)cals

knowing this id run what u have posted. i would, however, drop the banana and replace with complex carb like oats. everything else looks good IMO. id also increase cardio from eod to 5-6days per week am fasted or pwo 45mins.. u can throw in some HIIT in place of 2 moderate days.

a great HIIT workout (done fasted)

5min warm up
10mins HIIT
5min complete rest (allows FFA release and build up)
20-40mins moderate
5min cooldown

good luck!

[gonejeepin]

With the total macros you posted "Total 363 122 39.5 1870" I have that coming at 2300cal?

[--->>405<<---]

With the total macros you posted "Total 363 122 39.5 1870" I have that coming at 2300cal?

good work jeepn. at this point i dont total macros and cals anymore cuz the amt of posts i look at

OP u need to recalculate ur cals and macros!

[feurion]

opps sorry for te calculation mistake

[feurion]

My stats :

Height :172 cms
Weight : 76 kgs
Age : 30
Body Fat : 22%
BMR : 1799


0 6:00 Cardio+ abs eod

1 6:45 4 egg whites + 2 whole + 1/2 cup of oats 113 gms
g Protein g Carb g Fat K Cal
23 44 6 319


2 10:00 150 gms Chicken Breast + 1/2 cup oats 113 gms
g Protein g Carb g Fat K Cal
30 46 5 351


3 12:00 60 gms Brown rice + 100gms Fish +veggies
g Protein g Carb g Fat K Cal
22 46 2 397


4 15:00 65 gms Meal Replacement
g Protein g Carb g Fat K Cal
45 27 2 290


5 18:00 Work out
Protien shake +banana
g Protein g Carb g Fat K Cal
24 6 2 144


6 21:00 cottage cheese + olive oil + cucumber/lettuce
g Protein g Carb g Fat K Cal
26 8 3 168


g Protein g Carb g Fat K Cal
Total 170 177 20 1665


Tweak it for me ......Thank you ooops once again

[feurion]

My stats :

Height :172 cms
Weight : 76 kgs
Age : 30
Body Fat : 22%
BMR : 1799


0 6:00 Cardio+ abs eod

1 6:45 4 egg whites + 2 whole + 1/2 cup of oats 113 gms
g Protein g Carb g Fat K Cal
23 44 6 319


2 10:00 150 gms Chicken Breast + 1/2 cup oats 113 gms
g Protein g Carb g Fat K Cal
30 46 5 351


3 12:00 60 gms Brown rice + 100gms Fish +veggies
g Protein g Carb g Fat K Cal
22 46 2 397


4 15:00 65 gms Meal Replacement
g Protein g Carb g Fat K Cal
45 27 2 290


5 18:00 Work out
Protien shake +banana
g Protein g Carb g Fat K Cal
24 6 2 144


6 21:00 cottage cheese + olive oil + cucumber/lettuce
g Protein g Carb g Fat K Cal
26 8 3 168


g Protein g Carb g Fat K Cal
Total 170 177 20 1665


Tweak it for me ......Thank you ooops once again

[--->>405<<---]

OP lets try this a difft way.. i suggest u run 60/20/20 split but ill give u both macro breakdowns:

60/20/20
1850cals
270g pro
100g carbs
41g fat

40/40/20
1850cals
185g pro
185g carbs
41g fat

DROP BANANA FROM MEAL 5 AND REPLACE WITH COMPLEX CARB (OATMEAL, BRN RICE, ETC..)

THE REST OF UR FOOD CHOICES LOOK GOOD. JUST MANIPULATE THEM TO HIT MACROS. 60/20/20 IMO WILL HELP U BURN FAT VERY WELL.

CARDIO AM FASTED OR PWO 5-6DAYS PER WEEK 45MINS WITH HIIT IN ITS PLACE A DAY OR 2

HIIT WORKOUT: (FASTED)
5MIN WARMUP
10MIN HIIT
5MIN COMPLETE REST
20-40MIN MODERATE
5MIN COOLDOWN

[feurion]

OP lets try this a difft way.. i suggest u run 60/20/20 split but ill give u both macro breakdowns:

60/20/20
1850cals
270g pro
100g carbs
41g fat

40/40/20
1850cals
185g pro
185g carbs
41g fat

DROP BANANA FROM MEAL 5 AND REPLACE WITH COMPLEX CARB (OATMEAL, BRN RICE, ETC..)

THE REST OF UR FOOD CHOICES LOOK GOOD. JUST MANIPULATE THEM TO HIT MACROS. 60/20/20 IMO WILL HELP U BURN FAT VERY WELL.

CARDIO AM FASTED OR PWO 5-6DAYS PER WEEK 45MINS WITH HIIT IN ITS PLACE A DAY OR 2

HIIT WORKOUT: (FASTED)
5MIN WARMUP
10MIN HIIT
5MIN COMPLETE REST
20-40MIN MODERATE
5MIN COOLDOWN

Tanx alot bro

[deathdodger]

Cut down on the carbs some. Play with what works for you. Adjust your meals accordingly to your activities for the day.

[feurion]

tanx dude