Diet for 1.64 with 24% bodyfat

[Fit Freak]

Hey peeps

Id appreciate your suggestions for a new diet. I am 1.64 tall, weigh 60kg and have a body fat percentage of 24

Id like to get my body fat down to 13 (or lower) and then stabilize it between 13-15. I would also like to (and I know that this shouldnt matter but it does ) get my weight down to 54-55kg.

I use EAS supplements, and also have some 7-keto and Gaba handy. How many calories should I consume and if there is anyone out there who had my previous stats and improved, I would love to hear about it.

Thanks in advance

 

[jenscats5]

What is 1.64 tall & what is 60kg in pounds?? Sorry, I don't know the metric system as I'm in the US.....

 

[Fit Freak]

LOL OOOPS

Weight: 132.2
Height: 5.4

 

[Fit Freak]

Bump

 

[jenscats5]

10-12 x your bodyweight is standard for losing..... multiply 10 & also 12 by your weight then vary your daily calories between the two numbers.....

Try to keep your foods as clean as possible: proteins, healthy fats, good carbs, NO processed foods..... Look at the "Recipe Thread!" for meal ideas, "Shadow's Project" and everyone's log for 2005 for what they are eating & "Shadow's Project Summarized" for workout ideas......

Try starting your own log & post up when & exactly what you eat, the times & when you workout, etc & we will critique....

 

[lols]

13-15% body fat is not really sustainable year round in my opinion. dont aim that low.
TRAIN, EAT CLEAN..you'll see results

 

[Fit Freak]

Help me out here

So I take my weight which is 132.2 pounds and multiply it by 10 to get my Calories right. Now my goal is to get down to 121 pounds - shoudl I use that as my calorie base instead?

Does anyone here have the calculation to workout how many calories of carbs, proteins and fats to workout? Thanks

 

[jenscats5]

Help me out here

So I take my weight which is 132.2 pounds and multiply it by 10 to get my Calories right. Now my goal is to get down to 121 pounds - shoudl I use that as my calorie base instead?

Does anyone here have the calculation to workout how many calories of carbs, proteins and fats to workout? Thanks

Yep, multiply your 132 lbs by 10 & also by 12..... those numbers are the upper & lower limits of cals per day..... vary between the two....

132 x 10 = 1320
132 x 12 = 1584

Try using a site like www.fitday.com to track your foods to make sure you're getting what you need....

Also, don't focus so much on the scale number -- you may (thru lifting, etc) lose bodyweight without actually losing any scale weight in pounds.....You can possibly freak yourself out by focusing solely on the number on the scale....

 

[Fit Freak]

Thanks Jen I was at 130lbs before and went down to 121 without losing any muscle, gaining in fact - so im pretty sure that I can get down to that again - but i wont be dissapointed if I dont - Im more worried about losing Body fat. Right now its at 24, I want to get it back down to 13 ")

Thanks for all your help

PS I found a really neat nutri calc thing that I put up on my website ages ago - completely forgot about it hehe

www.getfit.co.za, follow Bodyforlife support, then follow NutriCalc in the Helpful guides section

 

[The Shadow]

13-15% body fat is not really sustainable year round in my opinion. dont aim that low.

.....no offense.....but that remark stems from:


A - misinformation

B - ignorance