I want cut my fat

[bigsuperman]

Please tell me diet for decrease the body fat percentage. I am vegetarian.
My weight is 69kg
Age - 28
Height- 5’8”
Body pics attached with post

[Mr. Small]

Please tell me diet for decrease the body fat percentage. I am vegetarian.
My weight is 69kg
Age - 28
Height- 5’8”
Body pics attached with post

Curious, how many years of training do you have?
Front pic look OK, you need to train and eat more.
If you are a beginner, you could burn fat and build muscle at the same time with an exact diet.

[bigsuperman]

Curious, how many years of training do you have?
Front pic look OK, you need to train and eat more.
If you are a beginner, you could burn fat and build muscle at the same time with an exact diet.

I have 3 year experience but gape one year and start training again.
How to loss belly fat, side fat and gaining muscle at same time. Please tell me diet like as how much eat protein, carbs and fat in a day

[Mr. Small]

I have 3 year experience but gape one year and start training again.
How to loss belly fat, side fat and gaining muscle at same time. Please tell me diet like as how much eat protein, carbs and fat in a day

1600cals per day. 200g of protein works out at 800 cals. That leaves you another 800cals between carbs and fats.

[bigsuperman]

1600cals per day. 200g of protein works out at 800 cals. That leaves you another 800cals between carbs and fats.

If i will eat 1600 calories per day then i am losing my weight. I want fat loss not weight loss

[scotty51312]

The best diet is the one you can stick too and not cheat. Eat mainenance calories, whatever your TDEE is. Then you need an hour of cardio a day to create the deficit. If you want to cut fat your have to understand how your body uses energy
1st you deplete the ADP in your muscles, this is energy that doesn't require oxygen to use
2nd your deplete your glycogen stores in your liver, this is basically all your sugar reserves
3rd is where your body switches over to fat for energy

Depleting the ADP is easy. Do this through sprints, HIIT weight training, etc
Depleting glycogen can be done 1 of two ways. Stop putting carbs into your body, or about 45 minutes to an hour of cardio

So you could do some research on low carb diets, (cyclic ketogenic diet in particular) and possibly do that

Or you can just eat your maintenance calories and structure your workouts to trigger fat burning.

Either way you still have to create a calorie deficit. Stick around and learn a little bit. There are lots of threads to read about cutting fat

[bigsuperman]

The best diet is the one you can stick too and not cheat. Eat mainenance calories, whatever your TDEE is. Then you need an hour of cardio a day to create the deficit. If you want to cut fat your have to understand how your body uses energy
1st you deplete the ADP in your muscles, this is energy that doesn't require oxygen to use
2nd your deplete your glycogen stores in your liver, this is basically all your sugar reserves
3rd is where your body switches over to fat for energy

Depleting the ADP is easy. Do this through sprints, HIIT weight training, etc
Depleting glycogen can be done 1 of two ways. Stop putting carbs into your body, or about 45 minutes to an hour of cardio

So you could do some research on low carb diets, (cyclic ketogenic diet in particular) and possibly do that

Or you can just eat your maintenance calories and structure your workouts to trigger fat burning.

Either way you still have to create a calorie deficit. Stick around and learn a little bit. There are lots of threads to read about cutting fat

Please tell me protein, carbs and fat ratio

[scotty51312]

Please tell me protein, carbs and fat ratio

Not tryin to be a dick here, or maybe I am...but I'm not gonna spoon feed you information that easily found using a search. At the end of the day its your diet, your body, your results. Do the work!

[Mr. Small]

If i will eat 1600 calories per day then i am losing my weight. I want fat loss not weight loss

Huh? Fat loss equals weight loss unless you are building muscle at the same time.