well i am a 21 year old male looking to lose about 8% bodyfat. i currently weight 168 and i am 5' 9" tall. i weight train 4 days a week and do cardio 5 or 4 times per week for 20 mins. and i usually eat chicken breast, turkey lunchmeat, wheat bread, tuna , tilapia fish, slice of cheese,2 whole eggs and 2 egg whites, sirloin steak(the days i dont eat chicken). if there is anything else i am missing from my diet please tell me.
correct way to lose bodyfat?
- Thread starter nickelninez
- Start date
The results you obtain will be in direct symmentry to the effort you apply
In my opinion you need to "completely" grasp and understand the following BEFORE developing/planning on what types of food to consume:
Item 1. It's not necessarily what you eat but a function of "how much of what you eat" that matters the most.
Item 2. In addition, its more of a operation of calories IN (energy-how much of what you eat) vs. calories OUT(energy-body function, movement and activities), that is the basics of lowering body fat or gaining tissue weight.
Items 1 and 2 are fundelmentally critical to your success in lowering your body fat/losing weight.
Go here and read on some basic and fundamental information:
Weight Training 101
Mreik-per-your-request-nutritional ]Mreik per your request, Nutritional sticky
Weight Training Technical Articles
How to get abs guide
==========================================================
Item 3. Another essentional element in your weight loss/lowering body fat equation is "learning how to master the manipulation of calories (and macronutrients) vs. calories expended during various types of training/exercises."
This circumference of understanding will greatly assist item 4 (below). In addition, once you obtain a thorough understanding of your MT line, the deficits you are holding, and the amount of approximate calories expended during exercise, the variable tools available to you will give you a quality of vision few pursue to their personal goal advantage. Timing and application of this knowledge is a critical lever to have when problems develop--or even if you have a NEED to fill.
4. Additionally, its my opinion one needs to learn how to "master their self" within the confinement of the types of bodily feedback (psychological, biological, etc) that one WILL receive when deficit dieting or surplus dieting. It should be no surprise that if you deficit diet, that the body is going to kick in some psychological and biological defenses to compel you to eat. In addition, it should be no surprise that parts of ones personality (likes and dislikes, etc) can be a inhibitor. We can spend so much time on the basics on diet and fitness, and lose focus on one of the PRIMARY functions that can cause failure: Psychological and biological feed back of the body. Give TIME to gain knowledge on how to deal with them. Then learn how to apply what you have learned--you WILL NOT be sorry for the time or effort sacrificed.
Read the links I gave you. Learn and apply what you learn on reducing your body fat.
If you have questions, feel free to come back and post them!
ROCK ON!...........YES........Motivate yourself and ROCK!
Chillen
In my opinion you need to "completely" grasp and understand the following BEFORE developing/planning on what types of food to consume:
Item 1. It's not necessarily what you eat but a function of "how much of what you eat" that matters the most.
Item 2. In addition, its more of a operation of calories IN (energy-how much of what you eat) vs. calories OUT(energy-body function, movement and activities), that is the basics of lowering body fat or gaining tissue weight.
Items 1 and 2 are fundelmentally critical to your success in lowering your body fat/losing weight.
Go here and read on some basic and fundamental information:
Weight Training 101
Mreik-per-your-request-nutritional ]Mreik per your request, Nutritional sticky
Weight Training Technical Articles
How to get abs guide
==========================================================
Item 3. Another essentional element in your weight loss/lowering body fat equation is "learning how to master the manipulation of calories (and macronutrients) vs. calories expended during various types of training/exercises."
This circumference of understanding will greatly assist item 4 (below). In addition, once you obtain a thorough understanding of your MT line, the deficits you are holding, and the amount of approximate calories expended during exercise, the variable tools available to you will give you a quality of vision few pursue to their personal goal advantage. Timing and application of this knowledge is a critical lever to have when problems develop--or even if you have a NEED to fill.
4. Additionally, its my opinion one needs to learn how to "master their self" within the confinement of the types of bodily feedback (psychological, biological, etc) that one WILL receive when deficit dieting or surplus dieting. It should be no surprise that if you deficit diet, that the body is going to kick in some psychological and biological defenses to compel you to eat. In addition, it should be no surprise that parts of ones personality (likes and dislikes, etc) can be a inhibitor. We can spend so much time on the basics on diet and fitness, and lose focus on one of the PRIMARY functions that can cause failure: Psychological and biological feed back of the body. Give TIME to gain knowledge on how to deal with them. Then learn how to apply what you have learned--you WILL NOT be sorry for the time or effort sacrificed.
Read the links I gave you. Learn and apply what you learn on reducing your body fat.
If you have questions, feel free to come back and post them!
ROCK ON!...........YES........Motivate yourself and ROCK!
Chillen
Sig had a very good write up on "some" of the good types of foods to eat. This isnt exhaustive and contains some food he liked to eat, but should give you a "general idea":
http://training.fitness.com/nutrition/sigs-magical-food-lists-29165.html#post237794
http://training.fitness.com/nutrition/sigs-magical-food-lists-29165.html#post237794
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well thank you very much for all this info but i still am a little stuck.
i calculated how many calories i should be eating daily and it says 2886.
in carbs 360g, in protein 216g, and in good fats 65g. i was calculating all the things i ate today on fitday and so far i am only 100g of carbs. what am i supposed to eat to get my carbs as high as 360g ?? please bear with me i know very little about all this.
but i still am a little stuck.i calculated how many calories i should be eating daily and it says 2886.
in carbs 360g, in protein 216g, and in good fats 65g. i was calculating all the things i ate today on fitday and so far i am only 100g of carbs. what am i supposed to eat to get my carbs as high as 360g ?? please bear with me i know very little about all this.
well thank you very much for all this info
i calculated how many calories i should be eating daily and it says 2886.
in carbs 360g, in protein 216g, and in good fats 65g. i was calculating all the things i ate today on fitday and so far i am only 100g of carbs. what am i supposed to eat to get my carbs as high as 360g ?? please bear with me i know very little about all this.
If you want to lose weight, you don't really want to eat 360grams of carbs a day..numbers way too high.
see now i am really confused.
Write down all the foods (and drinks) that you consume daily in a log. This will help to keep track of the energy that you consume. Analyzing this food and drink to understand how much energy you are consuming will help to know how much exercise and activity you need to implement.
Once you know your caloric intake, you'll then have to reduce some of the food that you eat. Use a table that shows the caloric value that your foods have.
Once you know your caloric intake, you'll then have to reduce some of the food that you eat. Use a table that shows the caloric value that your foods have.
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Why is it " too high " ?
proportionally, he could go with lowering carbs a lot, maybe to 100-150, and increase his % of fats. The number that was suggestion in fats to me seems way to low in comparison to his other macros. Definitely keep protein up tho
Based on this estimated calorie intake of 2886 calories a day, taking in 100-150 grams of carbs is only about 13% - 21% of daily calories being derive from carbs....which seems a bit low to me for ...especially for training purposes.
If, as he says, his training involves weight training 4 days a week and he does cardio 5 or 4 times per week for 20 mins, with that amount of training wouldn't it be more prudent to keep his carb intake closer to where it is right now - i.e 360 grams...or about 50% of his estimated daily calories coming from carbs - with carbs ( instead of protein ) being the primary fuel for his workouts ?
I think it would depend on the timing of his carbs. Maybe keep them for breakfast, pwo, and some veggies for dinner. Im no expert tho, but I think that 100-150 would be fine for training purposes. Just look what chillen does
You listed no fruits or vegetables in your diet, you definitely need a good amount. I personally try to get 3 servings of vegetables a day and 1 -2 servings of fruit. Also, how often are you eating? Are you squeezing all of this into 3 meals? Make sure you eat 5-6 meals a day. You should never go over 3 hours without eating.
Do you want to provide a reasoning and logic to this short statement?
Key to weight loss is a defecit (everyone can thank chillen for raising our consciousness with this respect
You need quality energy to power your regime Nick - for optimal output, fat burning also requires a continual supply of carnohydrates to metabolize sufficiently.
As far as timing goes, you simply have to have some ( I would say mostly ) carbs - along with some protein and fat - as part of all your meals ...ideally, eating a meal or snack every 2.5 hours or so throughout the day.
There is nothing wrong with having carbs as the primary part of your meal throughout the day when training 4/5 days a week ...especially if ( as this person does ) you're weight training 4 days a week and doing cardio 5 or 4 times per week...in which case having carbs as the primary part of your meal is probably more desirable than undesirable.
Well, I would disagree.
I think taking in only 13% - 21% of daily calories from carbs is actually a very poor way to fuel your training...especially weight training, which ( being primarily an anaerobic exercise ) places a lot of reliance on glycogen / carbs as an energy source .
Assuming your fat intake is 30%, in this particular case, that means you're relying on protein intake of 57% to 49% of your calories to fuel your exercise. This person only needs about 170 grams of protein a day as it is - which is only about 25% calories or so from protein ...not the 57% to 49% you are advocating.
Too funny !
O.K....I'll bite.
Tell me, what does Chillen do as it pertains to the topic of this thread ?