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07-21-2013, 07:58 AM #1Junior Member
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is this a correct intake of food.
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.
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07-21-2013, 08:12 AM #2Originally Posted by READYorNOT
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!!
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07-21-2013, 09:01 AM #3
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
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07-21-2013, 09:06 AM #4Originally Posted by baseline_9
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07-21-2013, 09:17 AM #5Junior Member
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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
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07-21-2013, 09:19 AM #6
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07-21-2013, 09:43 AM #7Junior Member
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- Mar 2012
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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..Last edited by READYorNOT; 07-21-2013 at 09:58 AM.
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07-21-2013, 09:55 AM #8Originally Posted by READYorNOT
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
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07-21-2013, 10:04 AM #9Junior Member
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no I will take on baselines recommendation but I was just questioning the difference is all.
I will stick to what has been suggested
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07-21-2013, 10:14 AM #10
Don't use myfitnesspal for anything other than counting macros...
Any recommendations it makes are nonsense
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07-22-2013, 12:50 PM #11Junior Member
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- Mar 2012
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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
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