Okay so at the moment I weigh about 87-88kg at 187cm. This is the weight I want to be but at the moment I have a little too much body fat IMHO. I would say it is at about 12-15%.
The question is how can I diet to keep my weight but lose body fat?. At the moment I eat about 6 times a day and gym in the morning (5 times a week) with about an hour of touch rugby at night (2-4 times a week).
I tried getting DJ's email from Admin for a proper diet but no reply for about a week now. This is why I am asking you guys.
eat 500 calories less per day nad go to the gym and burn another 500 calories. cut down the carbs a bit so you feel more full the whole time. and you will loose about 1kg of FAT per week.
Firstly use the Katch Mckardel formula to calculate your BMR. 370 +(13.6 x lean body mass (kg). Multiply it by your activity level. If training an hour between 3 to 5 times a week use 1.55. Using ur stats ur maintainence calories are 2150. Subtract 20% from that to get a deficit. That's roughly 1720 calories a day. From there I would do 65% fat and 30%protein and 5% carbs for 3 days. On the 4th day I would do a carb refeed to boost leptin levels and metabolism. And continue that cycle. My 2 cents worth
Edit. Oh and on the 4th day I will also eat at maintainence or slightly above maintainence to keep metabolism jacked. Also try to keep fats low (around 50grams) on that day
Last edit: 23 Dec 2012 19:02 by ice-rip.
The following user(s) said Thank You: mike123, Oupa
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