Fat Loss

[noel]

whats the reasoning for the IF?

 

[noel]

Large plate of white rice and tumeric chicken.

ok well there you go

at first if overweight that's going to work fine if its a constant

now you've reached a point where you will need a bit more care on amounts... as you could be measuring 25% more of less some days and not realize and so that's why you aren't budging in weight

if you aren't weighing food or using the exact same measures I doubt you can have your calorie estimate so tight

why not start to weigh things or at least use a measure like a cup or something....so you know your serving is the same size

and chicken...any idea how much? as you could be eating 20g or 100g of protein from your measurement there

otherwise its all guess work and most likely incorrect....

 

[noel]

without knowing how much dried fruit (no need IMO , high energy food)

and approx. the rice as maybe a few hundred grams and chicken aroun 180g cooked

I make you 105g protein,, 33 fats, 141 carbs , 1280 cals plus your dried fruit

id try make your meals more even and have 3 at least...

divide the protein equally, control portion size.... then see if you get progress and get more active

100g of protein is pretty low though, I don't know any ladies eating that low

 

[Nayil Ahmad]

Here are some pics to help

 

[pooley1810]

Here are some pics to help

With the greatest respect, those pics are pretty useless, there’s no way of knowing how big those plates are. Even if we did then the portion sizes are pure guesswork. Although that does look like a large portion of rice!
You’ve done well to get where have but now something needs to change to keep you progressing
I understand the IF approach, if that works for you then keep it in, it’s a way of controlling calories rather than a magic weight loss formula
Ditch the dried fruit as it’s very dense in calories and sugar, you can feel more satisfied from less calories of good sources of protein n carbs
I’d definitely recommend using some digital scales, at least to begin with until you get a good idea of amounts you’re eating
If that’s not an option then when you buy and cook your food, know how much you’re cooking and split evenly once done
So, cook a 500g bag of rice then easy to split into 10 knowing that’s 50g dry wright
Same with chicken, cook 1kg, divide into 5 and know it’s 200g uncooked Weight

 

[Nayil Ahmad]

What sort of foods can I eat that are high in protein but low calories to get my protein level up or should I start taking protein shakes.

 

[pooley1810]

What sort of foods can I eat that are high in protein but low calories to get my protein level up or should I start taking protein shakes.

Low cal, high protein foods would be egg whites, white fish, turkey or chicken breast
You can use shakes if you like but ensure they don’t contain any shitty ingredients. Whey concentrate is the cheapest option
Tbh, I would stick to whole/solid foods when dieting, you’ll feel better for it. Shakes are just another source of protein, ideal for getting in extra or when in the go but don’t keep you full for long

 

[Nayil Ahmad]

Boiled egg whites of fried.

 

[PaulAnderson]

Tbf bud if your training reg and eating the same food everyday and no longer losing weight.
Eat less or move more
By which take some food away or add some extra cardio in.
The whole point of keeping a routine is so your variables can be managed. Whilst bodybuilding conditioning might be a fine art weight loss is pretty simple when you look at it. Whether you enjoy the process or not is an entirely different matter

I don't agree, and think this is the problem most people have. If weight loss stalls dropping calories or adding activity only works if you are in a moderate deficit to start with and you haven't stalled your metabolism.

In this case I think the latter is true based on this post.

Probably around 1600-1700 Calories.

5'9/21/178/Male

20-30 mins of HIIT weightlifiting

Most of the day sitting but spend 1-2 hours doing labor work in my house.

BMR:1800
TDEE:2200

There are only two dieting strategies that work,

Eat Less, Exercise Less
or
Eat More Exercise More.

If you are Eating Less and Exercising More you are always going to stall and fail.

Eating less than your BMR isn't a great idea even if you weren't doing anything all day, but to be doing that AND exercising with cardio, weights, HIIT and physical work is never going to work long term.

Calories should always be above BMR, and ideally only a moderate deficit based on your total expenditure. If you want to train more, eat more.

Based on those figures I wouldn't be dropping any lower than 2000 calories.

 

[JANIKvonD]

Boiled egg whites of fried.

fuck off

 

[Guest]

fuck off

Hahaha hash brown while hes there

 

[Porky]

Side of sausages

 

[FATBOY]

your diet is bit lacking shall we say :~) aim for at least 4 meals a day pref 5 protein with each meal and carbs keep the fat low ,
switch the cheese sandwich at breakfast for bout 75 grms oats for a start
cook your eggs how you like , I make a omelette although mines ten eggs and 4 yolks lol but six eggs and couple yokes is fine

 

[smallfry]

there’s no stalled metabolism, just doesn’t happen like people think.

You don’t have any accurate idea of total calories your intaking, until you write down every morsel that crosses your lips on a day to day basis you won’t have a clue. People are notoriously bad a self reporting food intake. Eat exactly what you are eating now, but weigh it all first then put the results on here so we can calculate total cals and macros, and I mean every gram that goes in your gob. if your not Losing weight your not in a calorie deficit simple.

 

[Nayil Ahmad]

Would running or lifting weights be more effective for 30-45 mins a day 4-6 days a week. Or does it depend on your body type?