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Im 6 FT around 175 Pounds, 20% BF. Im working out 3 times a week (Weights) and then once a week doing some kind of HIIT cardio or atlas some cardio. I work 3/4 times a week and that very active, spending all of the night walking/rushing about.
I fast until around 1/2 then my diet looks like this :
Breaking fast : Handful of mixed nuts, Half grapefruit and a protien shake (1 serving)
First actual meal : Eggs and bacon, Pepper or tomatoe OR every now and then A tuna salad with some eggs
Second meal : Chicken / Minced beef or Steak (Usually chicken, 1/2 a week I will have steak) with salad, Tomatoes, peppers.
Third "Meal" : 2 servings protien with almond milk and froezen berries. ( might be before or after second meal, depending on what I'm doing)
CFC wrote: Im 6 FT around 175 Pounds, 20% BF. Im working out 3 times a week (Weights) and then once a week doing some kind of HIIT cardio or atlas some cardio. I work 3/4 times a week and that very active, spending all of the night walking/rushing about. [...]
We're going to need way more information than what you've provided here. Are you trying to lose weight or put on mass? How much do need to take in daily for maintenance?
Use this calculator
to find out what should be your daily caloric intake for maintenance. If you're trying to lose weight, you will want to eat 300 calories less per day than the number that the calculator will put on there, if you want to gain mass, you will eat 300 calories more than the maintenance number.
Sorry, I realised after I posted I wasn't clear on my goals and current physique, So to clear things up a little bit.
6 FT - 175 Pounds - 20% BF, Age 22.
Goal is to mainly lose body fat, Ideally I would like to lose weight and also gain muscle even at a very slow rate just so that I'm stick thin by the end of it. My goal though is to lose body fat, aiming for around 12% atleast, and then from there to maybe 10% or even 8% but for now a realistic and I think achievable goal would be to drop around 8% body fat to get to 12% and then judge from there.
According to the calculator maintenance is 2601, fat loss 2081 or extreme fat loss 1561. I have however been told by trusted members on here and guys like DC to just eat clean and lift hard.
To add I realise I could probablly remove some parts of the diet to lose weight quicker but I want a diet I can do longterm and one that improves skin, hair, health etc, and this is a diet I enjoy, I just want to know will this work or any changes to improve it.
It looks decent. I would move berries to before or after workout to use for energy or oxidative stress recovery.
Overall it's missing healthy fats, fiber which is very common because most people just focus on protein and avoiding carbs
Add coffee as preworkout (bulletproof is best) i don't see much healthy fats
Add more green leafy veggies especially if salad isn't spinach or kale (barleans greens is convenient cheat code i even add to coffee for mocha)
Add lemon water
Add cinnamon, cayenne, apple cider vinegar in dressing w olive oil
Add green tea
Add fiber (healthy carbs--flax, lentils, broccoli)--it seems like you would be constipated off all that plus fiber helps regulate hormones
Hi there, I agree that you need to add some more things in your eating habit. As the above suggested you need to eat fat burner foods like avocado, green veggies, using lemon in your lunch and dinner help to burn body fat.
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