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Fat Loss plan

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Posted by: senoskay

Hello guys, before I start let me tell you my info.

21% fat
5'3" height
190 lbs

My goal is to lose body fat then body build once I become more fit/thinner. I am lifting currently but not to an extensive amount. I just want some pointers to help me because I know that my diet isn't going to cut it the way I'm doing it right now.

Breakfast:
o Granola Bar
o 8oz 2% milk

Lunch:
o Salad (lettuce, tomatoes, onions)
-with light vinaigrette (teaspoon and a half)
o Bottle of Water
o Tostitos Baked Scoops
-with home made salsa

Dinner:
o Two slices of deli-cut Turkey breast on wheatbread with mustard
o 1 Banana
o Oatmeal

30 minutes on the treadmill.
1/3 running
2/3 walking
5 times a week.

I have a feeling that either I'm not getting the right amounts of nutrition or I'm under eating my calories. I am debating on buying Whey but I'm not so sure how well it helps with weight loss. When I work out I feel exhausted but I think that's because of the lack of carbs (I'm trying to burn fat via low carb diet).


Posted by: Merkaba

I'm not gonna be bothered even estimating the calories in this. EAT! Starve yourself and your body wants to hold on to everything and youre generally just beating yourself to death. Go to fitday.com and start inputing your food so you can see a breakdown of how many calories and macronutrients youre taking in. You need to up your protein, and don't worry about cardio. You lose fat by creating a negative caloric balance not by running 30 minutes a day. Eat more veggies as you need the nutrition and the fiber helps fill you up with a lower caloric intake usually, and keep your good fats up. Fats don't make you fat. No way would I put you on a treadmill with that diet you posted. Its pretty bad. 18 year old...male I take it...and youre taking in 1000 calories or less and trying to cardio on it as well? I would say you need to get up close to 2000 at least. By tracking your calories you can find out how much your Maintenance level is this way you can adjust your intake to achieve your goals.


Posted by: PainandGain

How old are you? Are you male or female?
Even a girl would need more calories than this.
You can keep what you have, but add 2 more meals!


Posted by: Ngordyn

Quote:
Originally Posted by senoskay View Post
Hello guys, before I start let me tell you my info.

21% fat
5'3" height
190 lbs

My goal is to lose body fat then body build once I become more fit/thinner. I am lifting currently but not to an extensive amount. I just want some pointers to help me because I know that my diet isn't going to cut it the way I'm doing it right now.

Breakfast:
o Granola Bar
o 8oz 2% milk

Lunch:
o Salad (lettuce, tomatoes, onions)
-with light vinaigrette (teaspoon and a half)
o Bottle of Water
o Tostitos Baked Scoops
-with home made salsa

Dinner:
o Two slices of deli-cut Turkey breast on wheatbread with mustard
o 1 Banana
o Oatmeal

30 minutes on the treadmill.
1/3 running
2/3 walking
5 times a week.

I have a feeling that either I'm not getting the right amounts of nutrition or I'm under eating my calories. I am debating on buying Whey but I'm not so sure how well it helps with weight loss. When I work out I feel exhausted but I think that's because of the lack of carbs (I'm trying to burn fat via low carb diet).
my stomach hurts just looking at this


Posted by: senoskay

18 year old Male. Right on the spot.

The problem is that I don't know what I should be eating really. I can only think of so many things that can equate up to 2000 calories. Nor do I know how much calories I need to eat in order to lose weight while doing cardio at a good pace. Every time I eat a big meal I have this sub conscious feeling that the meal would come back to haunt me and just make me fatter. I know now that I need more veggies and I'm going out to get some Whey for the lack of protein.


Posted by: Ngordyn

Quote:
Originally Posted by senoskay View Post
18 year old Male. Right on the spot.

The problem is that I don't know what I should be eating really. I can only think of so many things that can equate up to 2000 calories. Nor do I know how much calories I need to eat in order to lose weight while doing cardio at a good pace. Every time I eat a big meal I have this sub conscious feeling that the meal would come back to haunt me and just make me fatter. I know now that I need more veggies and I'm going out to get some Whey for the lack of protein.

first of all you need to find your maintenance caloric intake, the cardio while it doesn't hurt is not a necessity ......at your stats I'm assuming 2400-2600 cal will be maintenance.....but can i ask how the BF% test was done?

anyways if that is your maintenance aim for 2100 cal a day

try to get atleast 150 g's of protein each day as your LBM is 150 pounds about


Posted by: senoskay

My Athletic director at my school had a BF% scale so I used that to find it. And can I ask what caloric maintenance means? I've always read various terms around the forums but never really knew what they meant.


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Fat Loss plan


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