Diet info

Sorry ek vra dieselfde dom vraag, maar kan iemand my asb help met my diet.

Ek sukkel erg om als uit te werk en al weet ek dit nogal maklik wil ek net advice vra asb:

Breakfast
4 whole eggs
40gr raw oats voor ek dit in microwave maak

10h00
100gr hoender borsie

13h00
200gr hoender borsie met n koppie groente

15h00
100gr hoender borsie

Post Workout
60gr whey

Aandete
Selfde as middag ete

Ek gym so tussen 15h00 en 16h00

Ek probeer om so by 2/3liter water te hou per dag.

Dis of hoender/ lean mince of vis.

Eks 85kg met 20% bf op die oomblik en mik om op 70kg te kom.

Groete

Height and age?

I can feel I am losing muscle just looking at that diet. What are your goals?

@ i Man, 30 and about 1.7m

@ MA, I want to loose 15kg and maintain and build muscle from there. My main concern is the pool noodle around my waist

15kg is a massive pool noodle.

I have doing the starting strength program for about 8 weeks now and there has been a big change but I want to up the cardio a bit and get a good fat burner and take it from there.

Hahahahahaha hy is nou nie so groot nie oupa hahahahahahahaha

Maar ek mik vir 15kg

85kg @ 20% bf = 68kg lean mass

So as you can see 15kg is too much. Aim for 6-7kg for now and take it from there.

Have a read through this and post your BMR, activity level and training program.

anabolicsteroids.co.za/forum/10-dieting-...eating-your-own-diet

Most probably he is a higher than 20%. People are normally quite accurate regarding the amount of weight they need to lose.

Pyroclasm wrote: Most probably he is a higher than 20%. People are normally quite accurate regarding the amount of weight they need to lose.

You say he is wrong about his bodyfat %, but the estimation on the amount of weight to lose is accurate? Doesn't make sence

Im a firm believer of intermittent fasting. I'll post something and you can see if you like it.

iMan wrote:

Pyroclasm wrote: Most probably he is a higher than 20%. People are normally quite accurate regarding the amount of weight they need to lose.

You say he is wrong about his bodyfat %, but the estimation on the amount of weight to lose is accurate? Doesn't make sence

Which one of the two do you think is more likely to be inaccurate?

@Megusta please bud that will help I will definitely have a look at it.

Its not that I am obese or a fat dude, my problem is that most of the fat goes straight to my belly area.

I am in good shape and do a 10km run easy so I am quite fit when it comes to cardio and stuff.

I would say 15kg might be a bit to much now that I think about it so I think if I can drop 10kg for now it will be good.

But I think I will test my bf% at the gym and have a look.

Thanks

Spyks23 wrote: @Megusta please bud that will help I will definitely have a look at it.

Its not that I am obese or a fat dude, my problem is that most of the fat goes straight to my belly area.

I am in good shape and do a 10km run easy so I am quite fit when it comes to cardio and stuff.

I would say 15kg might be a bit to much now that I think about it so I think if I can drop 10kg for now it will be good.

But I think I will test my bf% at the gym and have a look.

Thanks

Perfect so I look an idiot! :blink: Who in the hell is able to do 10km runs easy and think they need to lose 15kgs (1.7m tall) except for anorexic people??!

Hehehehehehe nee man pyro.

Dude eks nie n vet moer nie eks n kortgat maar ek sukkel met my pool noodle.

Wil net my diet reg kry.

Dude ek weet jy ken jou shit so ek sal advice waardeur asb man

Have you read through the link I posted?

Hi Iman

Still a bit busy in the office but I have done some off it

My bmr is 1862.8
Bmi 29.07

Calories a day 1862.8x1.55 = 2887.34

Keep in mind if u have a boep u are most likely starchy carb intolerant so find your personal sweet spot with potatoes rice pasta ect ..eat sweet potatoe rather ..

Spyks23 wrote: Hi Iman

Still a bit busy in the office but I have done some off it

My bmr is 1862.8
Bmi 29.07

Calories a day 1862.8x1.55 = 2887.34

So aim for 500 calories less than that so just over 9000Kj a day. Adjust this as you lose weight. The problem with your current diet unless you are packing in lots of potatoes with your veggies at lunch is you are eating too little so your metabolism might well have slowed down significantly. This means losing more muscle than fat. Try to get most of your carbs in post workout. No carbs for supper, and you need to add in some healthy fats which you need for normal hormonal function and to aid in fat loss. Avo, nuts, macadamia oil, 5-6g fish oil caps a day. No fruit. Try to fit in some fasted cardio before breakfast. Even if only 20 mins. It burns fat like nothing else.

Ok so basically I did this:

Meal 1 at 06h00

4 larges eggs scrambled
Jungle oats 50 gr
Calories 588
Total Fat 33,79
Total Carb 34,12
Protein 29,31

Meal 2

Whey 50gr
100gr chicken breast
Calories 385
Total Fat 9.67
Total Carb 0.61
Protein 72.84

Meal 3

200gr chicken breast
100gr spinach
100gr broccoli
Calories 432
Total Fat 15.94
Total Carb 28.04
Protein 62.78

Meal 4 pre gym at 15h00

100gr chicken breast
1 meduim bananna
Calories 300
Total Fat 8.11
Total Calories 26.95
Protein 30.84

Plus a scoop of Ganic F insane

Meal 5 Post gym at 16h30

Whey 50gr
Calories190
Total Fat 1.95
Total Carb 0.61
Protein 43.29

Meal 6 Dinner

Same as lunch
Calories 432
Total fat 15.94
Total Carb 28.04
Protein 62.78

Before bed
Peanut butter 20gr
Calories 118
Total fat 10.08
Total carb 3.91
Protein 5.02

Totals:

Calories 2445
Total Fat 95.48
Total Carb 122.28
Protein 306.86

Not very fond of that macro breakdown. Protein is too high, carb too low. You are going to struggle with such low carbs especially not doing strict diets before. So rather do this.

Protein - 210
Carbs - 260
Fat - 70

If your are done with that post up again. I will then help out with the structure.

Spyks23 wrote: Ok so basically I did this:

Meal 1 at 06h00

4 larges eggs scrambled
Jungle oats 50 gr
Calories 588
Total Fat 33,79
Total Carb 34,12
Protein 29,31

Te veel vette met carbs. Doen eerder ´n whey shake of eier witte hier.

Meal 2

Whey 50gr
100gr chicken breast
Calories 385
Total Fat 9.67
Total Carb 0.61
Protein 72.84

Voeg vette by. B.v neute

Meal 3

200gr chicken breast
100gr spinach
100gr broccoli
Calories 432
Total Fat 15.94
Total Carb 28.04
Protein 62.78

Goeies! Soveel groente as wat jy wil eet.

Meal 4 pre gym at 15h00

100gr chicken breast
1 meduim bananna
Calories 300
Total Fat 8.11
Total Calories 26.95
Protein 30.84

Dis okay ja

Plus a scoop of Ganic F insane

Meal 5 Post gym at 16h30

Whey 50gr
Calories190
Total Fat 1.95
Total Carb 0.61
Protein 43.29

Hier nodig jy vinnige carbs. Ek stel voor 30g Dextrose of Vitargo.

Meal 6 Dinner

Same as lunch
Calories 432
Total fat 15.94
Total Carb 28.04
Protein 62.78

Groot NB! is jou post-workout maaltyd. Proteine en baie koolhidrate hier.

Before bed
Peanut butter 20gr
Calories 118
Total fat 10.08
Total carb 3.91
Protein 5.02

Sit proteine by.
Totals:

Calories 2445
Total Fat 95.48
Total Carb 122.28
Protein 306.86

Macros lyk goed behalwe die Proteine is baie hoog. Maak dit so 250g.

Thanks Pyro and Iman

Ek sal bietjie vnd verander en weer post.

Will it be better to do Cardio in the mornings and weights in the afternoon.

I am looking at 3f/fff for a fat burner, shit scared of clen

Yea that's how most of us do it. Where did you get those calories from btw? Meal 3 you have 28g carbs - from what is that? Also is that 100g chicken cooked weight?

Sorry was a typo, meal 3 is

Calories 432
Total Fat 15,92
Total Carb 7.73
Protein 62,78

Yes cooked chicken

Ok so I changed a few things please have a look and comment were needed:

Meal 1
X4 egg whites l
X1 whole egg boiled large
Calories 146
Total fat 5.5
Total carb 7.02
Protein 20.66

Meal 2
50gr whey
100gr Chicken breast raw
30gr mac nuts
Calories 515
Total Fat 25,92
Total carb 4.76
Protein 69.25

Meal 3
200gr Chicken breast raw
100gr Spinach raw 1 cup
100gr Broccoli raw 1 cup
Calories 258
Total Fat 2.94
Total Carb 7.13
Protein 49.61

Meal 4 pre workout at 15h00
X1 Medium Banana
100gr chicken breast raw
Calories 215
Total Fat 1.63
Total Carb 26.95
Protein 24.38
And ganic f

Meal 5 post gym
Whey 50gr
Dextrose 30gr
Calories 300
Total Fat 1.95
Total Carb 30.61
Protein 43.29

Meal 6
Same as lunch
Calories 258
Total Fat 2.94
Total carb 7.73
Protein 49.61

Meal 7 before bed
25gr peanut butter
100gr chicken breast
Calories 257
Total Fat 136.6
Total Carb 4.89
Protein 29,36

Totals
Calories 1949
Total Fat 177.48
Total Carb 89.1
Protein 286.16