hi guys,
i am a german 24 year old male. currently i weigh 82 kilo at a height of 1,81 meter.
recently i got into health and fitness. and although i always have been doing a lot of sports like running, cycling and playing tennis at least 3 times per week. i am not in the shape i want to be
my goals are less than 10% body fat, and a sixpack (duh)
i have been reading a lot about this fitness stuff, i know now that food is the most important thing about gaining muscle while losing fat.
ok so my diet plan (i am already using this):
breakfast: 2 or 3 eggs (fried or boiled), some brown bread with graines and two glasses of milk
2 hours later: a protein bar
lunch: again brown bread with chicken, red meat or tuna... or a salad with tuna or chicken
2 hours later another protein bar
dinner: no idea, whatever is on the menu of the restaurant or people i am at, i pick the healthy stuff... when i have the option to make it myself it will be healty clean food.
before bed a snack with some protein in it (dont know the english word for it)
in total i eat about 2000 kcal each day, with a lot of protein...
because it is winter here (a lot of snow) i cant run or cycle, so i started to swim. i love this sport, i only do freestyle and i think my whole body is used when i swim.
when i swim i swim for an hour at my maximum capacity, going for the furthest distance (currently i can swim 1.5 miles in one hour).
these are my questions:
how many times a week can i swim before it gets unhealthy? (just listen to my body)?
if i swim for an hour and burn for example 600kcal, should i eat some more that day?
can i play tennis and swim on the same day, or is that bad for my body? and if i do that should i eat even more? (1,5 hour tennis costs me around 900 kcal)?
i know that in an optimal situation i need to go to the gym (or is this not true), but do you think i can reach my goal without going to the gym?
if i decide to spend some time doing exercises at home, would that help? and what kind of exercises would you advize me?
i hope you guys can help me with these questions, i hope you can answer them, even though it are so many :action8::action8:
i am a german 24 year old male. currently i weigh 82 kilo at a height of 1,81 meter.
recently i got into health and fitness. and although i always have been doing a lot of sports like running, cycling and playing tennis at least 3 times per week. i am not in the shape i want to be
my goals are less than 10% body fat, and a sixpack (duh)
i have been reading a lot about this fitness stuff, i know now that food is the most important thing about gaining muscle while losing fat.
ok so my diet plan (i am already using this):
breakfast: 2 or 3 eggs (fried or boiled), some brown bread with graines and two glasses of milk
2 hours later: a protein bar
lunch: again brown bread with chicken, red meat or tuna... or a salad with tuna or chicken
2 hours later another protein bar
dinner: no idea, whatever is on the menu of the restaurant or people i am at, i pick the healthy stuff... when i have the option to make it myself it will be healty clean food.
before bed a snack with some protein in it (dont know the english word for it)
in total i eat about 2000 kcal each day, with a lot of protein...
because it is winter here (a lot of snow) i cant run or cycle, so i started to swim. i love this sport, i only do freestyle and i think my whole body is used when i swim.
when i swim i swim for an hour at my maximum capacity, going for the furthest distance (currently i can swim 1.5 miles in one hour).
these are my questions:
how many times a week can i swim before it gets unhealthy? (just listen to my body)?
if i swim for an hour and burn for example 600kcal, should i eat some more that day?
can i play tennis and swim on the same day, or is that bad for my body? and if i do that should i eat even more? (1,5 hour tennis costs me around 900 kcal)?
i know that in an optimal situation i need to go to the gym (or is this not true), but do you think i can reach my goal without going to the gym?
if i decide to spend some time doing exercises at home, would that help? and what kind of exercises would you advize me?
i hope you guys can help me with these questions, i hope you can answer them, even though it are so many :action8::action8: