help with my diet

[godspeed1208]

Hi there guys, please take a look at my current nutrition and please correct me where i'm doing this wrong as i'm a little unsure...

I eat 2 meals per day which is the following:

3.5-4.5 ounce chicken leg( without skin) grilled in microwave
1-2 cups of broccoli
5 egg whites
protein shake

i'm trying to lose bodyfat, i'm working out in the gym 3-4 times a week(just started 2 weeks back btw). i started to realised that there isn't much carbs in my diet and my total calories comes to around 1500cals give or take.

So by following this diet would it be enough for my weight loss goal and also any chance to gain muscle?

Also please correct me if i'm wrong, for building muscle , we need to hit the macro's but for weight loss do i still need to follow it? please do advice

[Rida5d]

In order to get help , members would need to know your stats..
After knowing your tdee , you can build your diet ..

From the first look at ur diet , I guess it sux .. But let's wait till we get a good idea about ur numbers ..

[godspeed1208]

In order to get help , members would need to know your stats..
After knowing your tdee , you can build your diet ..

From the first look at ur diet , I guess it sux .. But let's wait till we get a good idea about ur numbers ..

Hi, my stats are:

height: 165cm
weight: 77kg
bf%: 26.5(according to weight scale)

Just calculated my bmr and tdee:

BMR
66 + (1054.9) + (825) - (224.4)
=1721.5

tdee
=2367

hope this is correct,so please advice and yes i had a feeling my diet sucked

[Rida5d]

A simple way to do things ..
Eat less 500 calories than your tdee ..

To set ur macros :
Protein , your lbm * 1.5
Fat : try 50 grams
Carbs : the rest ..
Clear??

Let's see what happens after 2 weeks .

[Rida5d]

And by the way , you can eat as many meals as u want.. Don't push urself to eat 2 or 7 meals ..
As long as u hit ur total intake , no need to worry about the number of meals per day..

[Buster Brown]

A simple way to do things ..
Eat less 500 calories than your tdee ..

To set ur macros :
Protein , your lbm * 1.5
Fat : try 50 grams
Carbs : the rest ..
Clear??

Let's see what happens after 2 weeks .

This is a good start. Try to divide it up into about 5 meals and see where you are at. If you are still hungry the make it six meals. Smaller meals are digested quicker and help speed up your metabolism plus protein throughout the day will help with muscle wasting while leaning out.

[godspeed1208]

A simple way to do things ..
Eat less 500 calories than your tdee ..

To set ur macros :
Protein , your lbm * 1.5
Fat : try 50 grams
Carbs : the rest ..
Clear??

Let's see what happens after 2 weeks .

how do i calculate this? i figured out:
lbm is 56kg x 1.5= 84g
fat: 50g
carbs: what do you mean the rest? i don't get this part

And one more question, should i or not do cardio? or should i just stick with working out at the gym?

[Rida5d]

In pounds

[Rida5d]

Let's say your tdee is 2300

Ur total intake will be 2300-500= 1800 cals per day..

You are about 170 lbs..

Your lbm is about 128 assuming your bf is 25%

Your protein intake is 128*1.5 = 192 gm protein
Fat : try 50 grams..

The rest of cals needed to complete the day comes from carbs..

More clear ?

Notice:
I hope I didn't **** up with the numbers

[godspeed1208]

In pounds

Oh ok and how do i calculate what my carb intake should be? i'm lost in that part..

so protein will be : 185g
fat: 50g
carb: ??? don't know what or how to calculate this

[godspeed1208]

This is a good start. Try to divide it up into about 5 meals and see where you are at. If you are still hungry the make it six meals. Smaller meals are digested quicker and help speed up your metabolism plus protein throughout the day will help with muscle wasting while leaning out.

Oh ok , i'll take note of this. I need to come out with a good nutrition diet now i guess this is going to be tough than working out i guess...

[godspeed1208]

Let's say your tdee is 2300

Ur total intake will be 2300-500= 1800 cals per day..

You are about 170 lbs..

Your lbm is about 128 assuming your bf is 25%

Your protein intake is 128*1.5 = 192 gm protein
Fat : try 50 grams..

The rest of cals needed to complete the day comes from carbs..

More clear ?

Notice:
I hope I didn't **** up with the numbers

ok i got it now.. the remaining cals comes from carbs , got it.. thanks alot

[Rida5d]

Come on man

Ur intake as we agreed will 1800

192 protein * 4 = 768 cals from protein.
50 fat * 9 = 450 grams of fat..

1800-768-450= 582 cals from carbs

582/4 = 145 carbs per day..

And now u owe me

[godspeed1208]

Come on man

Ur intake as we agreed will 1800

192 protein * 4 = 768 cals from protein.
50 fat * 9 = 450 grams of fat..

1800-768-450= 582 cals from carbs

582/4 = 145 carbs per day..

And now u owe me

wow thanks for helping out with the maths... yes guess i owe u 1

[Rida5d]

Stick to 192 gms protein / 145 gm carbs / 50 grams fats..
And let's see how you are doing..

Hit the gym.. Lift weights , that's important in every diet..

At higher body fat , you should see good results soon..

Good luck.

[Buster Brown]

Oh ok and how do i calculate what my carb intake should be? i'm lost in that part..

so protein will be : 185g
fat: 50g
carb: ??? don't know what or how to calculate this

If fat is 50*9: 450 calories
And protein is 185*4: 740 for a total of 1190 calories .....deduct that from 1800 and it gives you 610 Carb calories OR 152 grams of carbs.

[godspeed1208]

If fat is 50*9: 450 calories
And protein is 185*4: 740 for a total of 1190 calories .....deduct that from 1800 and it gives you 610 Carb calories OR 152 grams of carbs.

thank you for explaining this to me.. i do have one question i would like to ask...

Is it really necessary to have carbs in my diet? because i worry to much about putting to much sugar into my body as i'm afraid i might get diabetes etc...

[Docd187123]

thank you for explaining this to me.. i do have one question i would like to ask...

Is it really necessary to have carbs in my diet? because i worry to much about putting to much sugar into my body as i'm afraid i might get diabetes etc...

You don't need to have carbs but you shouldn't be worried about diabetes unless you have family history if it and chronically overeat while being sedentary. Carbs don't cause diabetes.

[Rida5d]

You don't need to have carbs but you shouldn't be worried about diabetes unless you have family history if it and chronically overeat while being sedentary. Carbs don't cause diabetes.

Great answer like always doc...

And my advice to u is to go keto once you hit a plateau .. And most likely you won't hit one at ur current body fat..

Carbs are great , if u want to have intense workouts..

[godspeed1208]

You don't need to have carbs but you shouldn't be worried about diabetes unless you have family history if it and chronically overeat while being sedentary. Carbs don't cause diabetes.

My parents do have history of diabetes, my mum even had kidney failure and had to amputate her leg because of diabetes.. so i have this fear i might also get it at some point. But like you said if i workout and do not overeat i hope i'll be fine

[godspeed1208]

Great answer like always doc...

And my advice to u is to go keto once you hit a plateau .. And most likely you won't hit one at ur current body fat..

Carbs are great , if u want to have intense workouts..

Oh ok, i'll stick with what you had asked me to follow and see how it goes from there, and i'll try to update of my progress if possible ...

[Rida5d]

Oh ok, i'll stick with what you had asked me to follow and see how it goes from there, and i'll try to update of my progress if possible ...

Stick to it for 2 weeks..
Measure ur neck and belly button and weight today , write them down ..
After 14 days , measurements again

Just a small notice: u picked up the worst time of the year to start your diet, don't u think so? Xmas? New year?

Anyways , Good luck.

[godspeed1208]

Stick to it for 2 weeks..
Measure ur neck and belly button and weight today , write them down ..
After 14 days , measurements again

Just a small notice: u picked up the worst time of the year to start your diet, don't u think so? Xmas? New year?

Anyways , Good luck.

ok i'll do that and keep track and see what happens in 2 weeks, thank you and yes looks like i choose the wrong time of the year for my diet but thats not going to stop me ... still need to figure out a good nutrition plan to hit all the protein, carb and fat ..

[godspeed1208]

Hi guys, just an update so far.. it' s been about 3 weeks now and getting a little discouraged with my results so far.. I'm still the same weight, and my measurements at my neck, waist , arms etc are nearly still the same ...

I've been hitting the gym for 3-4 times a week and also doing cardio(joggin/running) in the night 2-3 times a week... But nothing much has changed... Only thing i have noticed is my BF has gone from 26.5% - 25% according to the scale

My diet as been the same as below pic but please take note i have not added white rice into my diet plan so far and plan of including it(so there was no carb in my diet so far).. Please take a look and let me know what is wrong or i'm doing wrong..

[Cody95]

Hi there guys, please take a look at my current nutrition and please correct me where i'm doing this wrong as i'm a little unsure...

I eat 2 meals per day which is the following:

3.5-4.5 ounce chicken leg( without skin) grilled in microwave
1-2 cups of broccoli
5 egg whites
protein shake

i'm trying to lose bodyfat, i'm working out in the gym 3-4 times a week(just started 2 weeks back btw). i started to realised that there isn't much carbs in my diet and my total calories comes to around 1500cals give or take.

So by following this diet would it be enough for my weight loss goal and also any chance to gain muscle?

Also please correct me if i'm wrong, for building muscle , we need to hit the macro's but for weight loss do i still need to follow it? please do advice

If that's really what you're eating then that's not even near 1000 calories let alone 1500 that's more like 500 which is horribly low... unless you're trying to starve yourself to death then you are doing it all wrong. What are your stats?? You can eat way more and still lose fat. What you're doing is dangerous and is Completly wrong.

[godspeed1208]

one other thing i would like to add is that in the past, i went from the 1st pic to the 2nd pic in 2 and a half months using oxyelite pro ( which i miss alot ). I did not even had a meal plan.. i only ate when i was hungry or once a day...




could it be because of the ingredient 1,3-dimethylamylamine (DMAA) that i lost weight fast? All i did that time was to just run everyday... it was so much easier for me to lose weight compared to now..

[godspeed1208]

If that's really what you're eating then that's not even near 1000 calories let alone 1500 that's more like 500 which is horribly low... unless you're trying to starve yourself to death then you are doing it all wrong. What are your stats?? You can eat way more and still lose fat. What you're doing is dangerous and is Completly wrong.

Hi that's not the correct meal plan i'm following now.. please see my post #24 where i've uploaded my diet plan .. Total calories will come to ard 2066 calories..