+ 1 Suggestions for training, nutrition and diet
I was about 295 pounds initially. Started logging my food and dropped to a 1500 calorie diet for about 8 months and lost another 30-40 lbs. Then I started training and upped my colories to 1800-2000 and lost another 45lbs. My training consists of approx. 1 hour of weight training and 20min of cardio after training. I'd really like to see my body fat percentage drop to about 13-14%. Any suggestions on diet and training would be appreciated. I'd like to stay about the same weight at reduced body fat. I've been getting my percentage from a Fitbit Aria Scale not sure how accurate they are. So my question is how much protein, carbs should I be eating? Should I be counting calories? Should I increase cardio?
Current weight 195
Roughly 18-22% body fat
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If you are basing your BF off a scale you need to ditch that and go with calipers. Those scales are grossly inaccurate. I was 5% for one of my shows and it kept telling me I was 17%. I think you get the point though.
Funny I just left my Doctors office he just told me the same exact thing. I'm going to handle that. Thank you
+2 for a diet and training post, that doesn't include steroids
Thank you
I'd like to start prepping my own meals and I'm unsure what exactly should my portion contain as far as protein and carb intake as well as what should my caloric intake be. I'm going to start logging my food again. I was considering 19-2100 calories
Yeah start logging everything you eat, how much, and when. From there you can see what you need to do
List what when and how much your eating. Need to be able to see your diet to help you
I'm not logging my food or meal prepping right now so I'm going to give you my typical scenario of how I'm eating now.
8am Usually breakfast: 1 whole wheat tortilla, 3-1/2 oz of egg whites 2oz of chicken 1/2 slice of jack breakfast burrito
10am Casien Protien (110 cal 2g of sugar) W/1-banana, almond milk 1/2cup of oatmeal
Noon Poke W/Tuna and Salmon approx 6oz. 2cups of brown rice, small amount of seaweed Salad.
some days 1/2cup of Quinoa and 4oz baramundi
After training 2-3pm
whey protein
At 4pm snack 200 calorie no sugar 20g protein bar
Dinner 5-6pm 8oz Chicken or Lean Steak w/ veggies usually super small portion of carbs or none depending on training
backonroidshttps://www.eroids.com/users/makwa
Click on the link then "forums" some great stuff there for you to read at your lesuire , he's is a mine of knowledge
Thank you found lots of great info!
backonroidsNo probs man Makwa is a guru with this shit
I agree he has written some of the best stuff I've read.