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meal1: 30g whey
meal2 pre workout: 4 egg whites with 2 yolks + wholemeal bread 100g
CARDIO WORKOUT WEIGHTS + 90minutes
meal3: vegetables + chicken + 200g basmati rice 80g
meal4: 100g almonds 30g + fish + 1 apple
meal5: 200g fish with vegetable oil + 10g
Calories: 1700
protein 150g
carbohydrates 140g
35g fat
Height: 1.67
weight: 78
bf 15
17y.o. soon
weight loss goal
What is 1.67 height? And are you 16 years old today?Quote:
Originally Posted by Gioz
yes....
1.67cm... 13 november 17years old...
advice??????
Quick advice : your cals are too low, especially being 16-17 years old. It's unbelievable how much cals a young body can get thru.
I'd maybe up your protein to about 225g that will increase your cals by 300. And maybe increase fat slightly (10-15g) given.you another 90-135 cals.
Less cals isn't always best for fat loss!
Your food choices look good, but maybe swap the bread for a more complex carb.
What workout and cardio are you doing?
I do not know .. proteins to increase protein in one meal so I'm about 170g to 50g .. fatty put 1 tablespoon oil meal to 3 ;)
training \ cardio here:
http://forums.steroid.com/showthread...p#.UIvbbW8xoq4
Not really sure what you mean with most of the first sentence.Quote:
Originally Posted by Gioz
What don't you know? Just noticed the apple you have in meal 4, eliminate as much fruit as you can. Simple carbs elevate insulin levels faster and higher than complex carbs and while insulin levels are raised your body cannot burn any fat reserves.
Ok So I delete the apple .. then for the rest?
Try to increase your daily cals to around 2100. If you increase your daily protein to 225g and fat to 45g that will take your 1700 cals to 2090.
Remove the apple and restructure it into the complex carbs of your pre workout meal.
Swap the almonds from meal 4 into meal 5 (something for your body to feed on whike your asleep)
Maybe reduce cardio from everyday to 4 times a week but aim for 45-60 mins rather than 30.
Every 10-14 days have a refeed 'cheat meal' high carbs, low fat. This will boost your metabolism back up if was dropping.
How long have you been eating 1700 cals?
Oh boy...Quote:
Originally Posted by digsy1983
Start here, keep it simple - "up (increase) your protein to about 225g that will increase your cals by 300"
Protein also requires more work from your body to digest and is also the least likely for excess to be stored as fat, making it the food of choice for the largest portion of your diet when trying to lose fat.
ok that's fine. cmq I started this diet today ..
Meal1: 50g whey
Meal2: 100g chicken - 100g wholemeal bread
Meal3: 200g white meat - 10g oil - vegetable - 80g basmati rice
Meal4: 50g flour kamut or whole - 250ml red egg +2
Meal5: 250g meat \ fish lean - 10g oil - vegetable
Calories: 2000
Protein: 200
Carbohydrates: 150
Fat: 45g
Like this? for training \ cardio you can write on the post please?
Quote:
Originally Posted by OdinsOtherSon
200g max is too much?
I also expect TIPS Austine
Yeah that luks a good plan bud!
As for training, weights 1st then cardio after. But weight ultimately depend on what goals you are wanting to.achieve.
200g of protein is too much for a hamster, not for somebody that is going to the gym! Your body require apx 1g per every 1lbs of lean body mass you have just for general maintenance. Protein turnover.
Some guys on here are eating 400g + of protein.
Also, regarding Tips, people are very busy with their own lives especially on the weekend. I'm on here today cos I'm at work with nothing to do.
Thanks guys .. if there are other tips you write as well.
haha ok ... I trust you then;)
Boys then this diet okay?
Meal1: 150g wholemeal bread with 100g chicken with 4albumi and 2rossi
workout
Meal2: 80g 200g basmati rice with meat or lean fish with olive oil 10g
Meal3: 30g whey with 20g 50g wholemeal bread with dried fruit
Meal4: 200g lean meat or fish with 10g olive oil and lots of vegetables
Calories: 1900kl
Macros:
180g pro
150g carbon
45g fat
Once every 2weeks I 1cheat meal high in calories (Sunday)?
Still low in cals, at 1900 cals the cheat meal would probably be better every 7-10 days.
Make sure the cheat meal is high carbohydrate, low fat. rather than just high calories.
Don't be afraid to increase protein! It's essential to your body, and you being 78kg (aprox 160lbs) you NEED 160g just for your body to carry out general maintenance. So if you're only eating 180g protein your only feeding your body 20g of protein for muscle growth a day. (and that's assuming your 180g is 100% complete protein). Like I said previous less cals isn't always better, and your protein intakes could be higher, without its having any negative affect on fat loss.
thanks .. 200g protein is 100% ... :) Cmq cheat every 7/10gg high in carbohydrates can I do? I thought the evening a 200g pasta with tomatoes, a little olive oil and tuna :)
Yesterday started the diet .. between 1mese or more I'll post some results
Good luck man!
hope for the best :)