Loseing fat

[kenny3478]

Hi Guys

How you all doing hope your all doing good.

I'm back on here and need help I really am having a hard time trying to lose my belly fat and also get my fat % down.

I'm not sure what I'm supposed to be eating to help me I'm back in the gym after a hernia operation and I'm doing ok 2hrs Mon-Sat Sun off.

And also doing cardio everyday.

I'm 36
My current weight is 96kg
My belly around is 40inches
My body fat % is about 22-25%
I'm 6ft tall

All I have been eating is Fish, Chicken, steak, Protein Shakes and spicy salads every 3hrs with some Thai fruit as I live in Thailand.

Can anyone help me I know its a lot to ask but I'm stuck on my Diet and feel like I'm going backwards and not forwards any help would be great cheers guys.

Ken

[RangerDanger830]

Search TDEE on the forums here for the formula to calculate how many calories you use each day. Then eat just under that, 300-500 calories under. While doing so you could possibly compromise any muscle you already have. To avoid that make sure you are eating appropriate proportions of proteins, fats, and healthy carbs.

Avoid fats and sugar and anything your doctor wouldn't want you eating. Most people, including me, start off with a 40%/40%/20% ratio of protein/carbs/and fat. The easiest way I know to facilitate this process is to use a calorie counter like myfitnesspal to do the math for you.

[zempey]

I like to eat most of my complex carbs early in the day, this seems to help get the fat off faster and keep my metabolism higher. You need to find your sweet spot with TDEE, it can be tough but once you dial it in you will drop the fat quick. I don't count any more, I use the scale and mirror along with energy levels to tell where I'm at.

[kenny3478]

Thanks guys will have a look at the calorie counter and see where I'm at.

Then work out what I need to drop or gain.

[kenny3478]

Hey guys well got my self the calorie counter and it's also monitoring everything else it's great I can find out whats in all my meats and so on.

Can I ask how important is the amount of sodium we in take in one day cause im over already ?

Also it's saying my protein recommended daily amount is 157 but I'm 96kg or about 210Lbs so I can have more than that right ? Anyway I have had about 200g of protein so far and I still have one whole chicken to eat over the next 6hrs.

Thanks for any comments on my last info.

Ken

[tarmyg]

You should have about 1.5g of protein/lb of body weight so up that quite a bit.

Also, in myfitnesspal you can set your own goals. A good starting point is 40/40/20. I like low carb but that is not for everyone.

[kenny3478]

Hi guys I have 50/30/20 for to day my protein intake will end about 380.

[kenny3478]

Sorry that was my goal it's 24/21/55 for to day how dose that sound

[Times Roman]

Sorry that was my goal it's 24/21/55 for to day how dose that sound

that's not a goal!

.....that's an "accident".

PM me and i'll send you the macro calculator

[RangerDanger830]

I should have mentioned that apps like myfitnesspal are great as long as you adjust the settings to your goals. The app wasn't exactly designed for bodybuilding.

[davesah1]

caloric deficit plus carb timing, reduction, and selectivity works very well.

[kenny3478]

Hi guys

Av been on my fitness pal and it's giving me

50/20/30

Carbs 330g
Protein 132g
Fat 88g

I went onto a bodybuilding macro calculator and this was the end result and I really don't understand it ?

2636 kcal A 20% Deficit, Min 1923 Max 3295
25g Carbs
130g Protein Min 98 Max 162g
224 Fat Min 145 Max 297

I'm not understanding the Macro calculator cos with my body weight of 213Lbs I should be on 200+ Protein a day that only giving me 130g ?

Thanks for all the help guys I will get it right eventually.

[tarmyg]

I just set my own goals in MFP. Worked perfect when I did 5%C/30%P/65%F while cutting. Just check the Nutrition part to see where I am at a few times per day.

[Back In Black]

Ok, let's try and make this a bit simple for you at this stage

250g protein
60g fat
250g carbs

That should be a good start. It's easy to make small adjustments from there depending on results.

40 mins cardio post lifting. If you are lifting for 2 hours 6 days in a row you are doing something very wrong. It's way too long. You should have your workout appraised in our lifting section.

[kenny3478]

Hi guys

That's great will work with that and see how I get on I only lift for 45min to 1hr depending on what I'm doing the other hour is cardio also out walking 1hr in the morning cheers again for the help.