Grams Of Fat/protein

S

Stilo

0
Ok well i just started my diet and i just started my work out program i am 20 yrs old 5'4 and 185lbs about how many grams of fat should i eat a day and calories for me to loose about 3-4 pounds a week??

Also what exacly does Protein do?

My Goal: Is to loose 20 pounds and then gain muscle i drink about a gallon and a half of water a day, 3 days of weight training a week, 4 days of ab and back traning, and cardio for just 30 min every day... And i dont know if it helps any but im taking natural pills of vitamins A,B,C, and D...
 
Hi, Stilo.

Are you a female? Also are you currently doing the fitness routine you mentioned or is it a goal of yours to start? Either way, I wouldn't do abs/back 4 days per week on top of 3 days of strength training. Just my opinion.

To find out how many carbs/proteins/fats you need to consume... find a daily caloric intake calculator (I PM'ed you one that works well). That calculator will tell you how many calories you need to consume each day to maintain your current weight.

You will want to subtract about 300 from that number. Now you have a new daily caloric intake number to lose weight. You should eat 6 meals per day. So divide your new number by 6. Eat that amount of calories at each meal.

Stick with me here... let's assume you are to eat 300 calories at each meal. Now we need to determine how many of those calories should be from carbs/proteins and fats. An acceptable percentage breakdown is 40/30/30.

So using that ration, we get:

Carbs Per Meal- 120 calories
Protein Per Meal- 90 calories
Fat Per Meal- 90 Calories

This is a general guideline. Just use the calculator I sent you through PM. Hope that helps you out a bit.
 
hey Lynn thanks for your reply...well I am a Male and yes that is my current work out well what do you recommend i add or change to my work out? and thanks alot for the calculator it helped out alot thanks
 
Well, I'm not Lynn, but I'd assume it'll be recommended that you do 3 full body strength workouts a week, and stop the 4 ab/back workouts.

Do full body workouts based mainly on compound moves. There's tons of info on this site about that.
 
Also, you won't be able to lose 3-4 pounds per week. 2lbs a week is the max you can lose in a healthy way, and even then if your diet isn't perfect, some of that weight loss will be fat and some will be lean muscle mass.

I find 1-1.5lbs of pure fat a week is a much more realistic/attainable goal. That's still 5lbs a month of pure fat.
 
Try three days of a full body strength training routine. On days you don't strength train do a variety of cardio sessions. For example:

M- Full Body Strength Training Program
T- 15 Minutes HIIT
W- Full Body Strength Training Program
Th- 30 Minutes Medium Intensity Cardio
F- Full Body Strength Training Program
S- 20 Minutes Interval Cardio
Su- REST
 
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