oh please help me with my diet !!

[toufeksian]

how many calories to cut ??

im gonna describe it a little

main objective: loose the last body fat arround my belly
ratios 40/30/30
my maintenance calories/day are 2625 (RMR, activity level and Termic of food)
if i add to that the excercise i will be getting a lot more since i do weights and train mma a lot , but thats not the problem

the question if about the calories to get a safe loose of fat and maintein as much muscle as posible

droping 600 calories from the total calorie expendure during the day (maintenance+excercise) u think is enought , or too much ?

im kinda desperate right now , cause i have lowered calories and i think in the last weeks ive gained some fat !!

so how much do u lower your calories to loose fat ? thanks ..

 

[toufeksian]

can someone answer me please ? i dont have any other place to ask this !

 

[jdevlin1985]

Re: how many calories to cut ??

im gonna describe it a little

main objective: loose the last body fat arround my belly
ratios 40/30/30
my maintenance calories/day are 2625 (RMR, activity level and Termic of food)
if i add to that the excercise i will be getting a lot more since i do weights and train mma a lot , but thats not the problem

the question if about the calories to get a safe loose of fat and maintein as much muscle as posible

droping 600 calories from the total calorie expendure during the day (maintenance+excercise) u think is enought , or too much ?

im kinda desperate right now , cause i have lowered calories and i think in the last weeks ive gained some fat !!


Ok first of all find out what you daily calorie count is for mantainance...once you have established this then you are ready and set to start shredding some serious fat.

The first week i always just clean up my diet, cut out all junk foods and basically get my body accustomed to a 'boring' diet and eating clean. Week 2 start by adding in the cardio and every 2 weeks slowly drop your calorie count by 200 calories. This will give your body the nod to start using its fat stores for energy. DO NOT cut calories dramatically.

Points to consider;

. gradually work up to 2 30 min sessions of cardio (exercise bike for eg) one in morning on empty stomach before breakfast and the other in the evening.

. keep workouts the same but decrease rest periods between sets. Stick with the heavy basics and hit it hard

. no carbs after 6 unless post training

Stick to these few points and you will shed fat whilst hanging on to all that hard eraned muscle.

Peace

 

[toufeksian]

and what about cheat days ? ive read that they are good for fat burning since they Boost or stimulate the posible down in the metabolism by the reduction of cals

 

[jdevlin1985]

After a week of strict diet and exercise, it's a very good refeed to cheat on the weekends or so. The reason they say this is because the metabolism gets used to the clean diet and loads of exercise. Not cheating let's it permanently stay in that mode. If you stay in that mode for too long, your body will soon forget your past lifestyle eating shit 24/7 for good...

This means that when you finally break (and uh, you WILL break) and eat that snickers bar...your body will spit it back into face...err, into your belly fatcells. [/QUOT

Exactly!!! However i always keep my cheat meals as healthy as poss i.e. me and my girlfriend will spend a whole afternoon wipping up the biggest but healthiest pizza poss. Low fat with tones of veg, spices, very low fat cheese tomatoes and anything else we can throw on there.

If you really want to go for the be all and end all cheat meal....chocolate, crisps, bread, cheese cake or what ever else you have had obn your brain all week then I always hit the gym very very hard first. Plenty of high reps and cardio and just basically deplete you body completely of its glyco stores...then have a hot baqth, relax and enjoy

 

[FreakMonster]

Make sure you eat 6 times a day and space your meals 3-4 hours apart. If you don't eat anything for more than four hours your blood sugar levels will start dropping and this is when you start putting on fat and losing muscle.

 

[Ripped2Shredds]

no such thing as spot reduction, try taking in 2000 cals, I'd help you more fi I had stats, height and weight and BF% When you lose weight, you loose weight overall, thighs butt arms back sides and stomach, even face, lol

 

[toufeksian]

height 166 cm (i think its 5'5'')
weight 143lb
18 years old
bf% 17

 

[Ripped2Shredds]

ok, at 18 years old you shouldnt be lazy, why are you on the computer, you should be out runnig around, energy to spare...lol...

Dieting...you never loose muscle while dieting, unless you are precontest dieting.

eat clean at 2k cals per day, do a 20-30 min cardio routine for 4 weeks and come back and seee how u look.

as for correct eating, check boards for foods

2 gallons of water a day, well try 1.5 first, i usually have 7 liters a day

 

[toufeksian]

haha who said that im lazy?? im training like 3 hours per day , sprinting ,weightlifting , mma. my only problem is the diet , i think i was eating too much ...

thanks to all btw , ur answers helped me a lot