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  1. #1
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    Aug 2013
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    Diet plan needed :)

    Hi!

    So i'm currently trying to get fit by summer 2014 with a friend. The training part goes well, i push myself always as much as possible. But the diet part is a pain for me, to me that's the hardest part when getting fit.

    I'm currently working out 5-6 times per week, with 1½-2 hour each day, im also considering throwing in a morning program every day.

    My current body stats are:

    Sex: Male
    Height: 181cm (5.11 feet)
    Weight: 79-81kg (~176 lbs)
    Fat procent: 20-21%
    BMR: No idea what this is, havent tested it (and not sure how to test it either)

    My goals are:
    Weight: 80-82kg (~176 lbs)
    Fat procent: 10% (or something like it)

    I burn about 4-5k calories per week on my training schedule, and i only do about 15 minutes of cardio per day (5 days a week if i have the energy).

    I have no idea how to share my training program, so cant really help there but i have it here on jefit

    Monday: Legs
    Tuesday: Chest
    Wednesday: Shoulders
    Thursday: Back
    Friday: Arms

    So my question is, if someone could possibly answer, is how much carbs / protein / fat per day do i need?

    Im also considering going to a food "diet/specialist" in order to get a "real" program, since i hardly have any idea what to eat and what not to eat

    So in short:

    I want to drop about 10% in body fat, stay about the same weight, and i'd love if this was possible to get until summer 2014. I'm currently doing a heavy training program, every day 1½-2hours and i burn about 4-5k calories per week from strength training.

    And also, if possible (optional), could whoever replies please not just say "eat chicken/turkey 3 times a day and a heavy breakfast"

    I would be a happy boy if it said something like:

    Breakfast:
    1dl (decilitre, i am sorry i dont know what the english term is) of porrage in microwave, 3 scoops of berries.

    Or: 2 whole eggs, 4 egg whites.

    Lunch:

    1 whole chicken breast
    1 dl of rice.

    etc.

    This would help a lot, but i also understand if this is too much to ask for, since im not paying anyone to do this.

    And i don't want to sound like an unappreciative person

    And if all else fails, it would be nice to know how much carbs/protein/fat i need per day

    Thanks!

    //Ted

  2. #2
    More Experienced than a Senior mrwright's Avatar
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    What do you eat at the minute? In terms of lrotein carbs fats calories etc
    And what kind of weightloss have you been getting?
    E N G L A N D!

  3. #3
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    Thanks for reply!

    I am currently on no diet, not even calculating calories. This is why i need to have some kind of plan to follow, but since i know absolutely nothing about what i need it's hard to make a program

    I eat pretty much what i want (with some extent, i avoid sugar / heavy carb foods etc.)

    When i make food its either chicken or minced meat.

    I eat between 3-6 times per day, with a total of ~120g of protein (this is the only resource i try to count).

    Most of the protein income is probably from protein shakes: Whey 100, Syntha 6 or perhaps even from eggs every now and then.

  4. #4
    More Experienced than a Senior mrwright's Avatar
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    Well a good start would be to track your intake for a day/week then make changes rather than starting from scratch

    Have you been losing any bodyfat/weight? What kind of numbers per week?
    E N G L A N D!

  5. #5
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    So i have heard, about the track stuff, but i find it so hard to start.

    Are there any introduction videos / links to where i can read up on how to start?

    Currently not losing any bodyfat, im only gaining weight (bodyfat seems to stay around the same level 20-21%).

    I have now added 1 hour of cardio in the morning to get rid of some fat

  6. #6
    More Experienced than a Senior mrwright's Avatar
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    The easiest way would be an app called myfitnesspal
    You can type in whstever you eat and how much or just scan barcodes etc and thatll tell you everything carbs protein etc
    E N G L A N D!

  7. #7
    As i read your post i feel that your weight is good and 80 kg is not over but if you feel that you have some fat in body and you want to burn it then you should avoid to eat junk foods and skip dinner diet and eat only snacks or other light foods. you can do cycling, walking with healthy diet and that are enough to burn fat.

  8. #8
    Experienced Member bryntevans01's Avatar
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    a good starting point would be 40%pro 40%carb 20%fat. Go from there. Everybody is different in way of Macros. YOUR BMR IS (I have guessed your 25! but it wont matter that much) 1895

    Take your BMR and multiply it by 1.55 or 1.75 if you start hammering the cardio. thats your maintain calorie count, take away 800 cals from it and that would be about 1.5lb per week loss.

    BMR: 1895x1.55 = 2937.25 calories to maintain 2937.25-800 = 2137.25

    Regards your training, have a cardio day in the week and push the weights back one day and a day off sunday. Think 'Hypertrophy' when training not strength/power so, instead of 5x5 or 3x10, use higher reps with lower weights and much less recovery time (say 30 sec max) so that your in a circuit almost. 2 or 3x15-20 is where its at for fat burnng, you can still do heavy bench and squats though just everything else needs more muscle fatique. Your going to want to throw in abs sessions in there too, lots of em, maybe 3 a week.
    Remember your Cutting, your want your muscles to show through the fat and you want to shape your muscles/trophies.

  9. #9
    Experienced Member bryntevans01's Avatar
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    Quote Originally Posted by tewdis View Post
    I have now added 1 hour of cardio in the morning to get rid of some fat
    You'd be better doing 20-30 minutes of interval or HIIT training, long slow cardio really minimises your strentgh gains

  10. #10
    Hi,
    Nice effort in exercise.You should try [URL="https://sanesolution.com/"]nutrition diet[/URL]. That may help you to get rid of that pain.

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