noel
Moderator
Knowing how much you actually eat is more effective
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Fat Loss
- Thread starter Nayil Ahmad
- Start date
Well normally I'm busy so I eat two times a day with snacks of fruit(2 a day) or cheese(100-150kcal) in between. So 1st meal is about 750-800 calories. Second is about 300g chicken breast cooked and 250g of white rice roughly with cucmber and cauliflower raw.
Can Wholegrain Cereal be used on a high carb day when carb cycling.
noel
Moderator
post up your diet for the carb cycle
any food can be used....pedigree chum to holy bread from the church if its within your macro and calorie requirements to be honest...
any food can be used....pedigree chum to holy bread from the church if its within your macro and calorie requirements to be honest...
I'm actually considering starting a carb cycle and was looking for advice on a plan based on simple readily available ingredients such as rice, oats, wheat, sweet potatoes, brown bread along with chicken, eggs, fish.
1. Do we have a daily diet with breakdown of total cals and macros. If not, we are wasting our time.
Ask any other question and I will then refer you to 1.
Ask any other question and I will then refer you to 1.
At the moment probably
1)3 scrambled eggs in the morning followed by a ufit protein shake: 466cal, 27.2g fat, 13g carb, 40g protein
2)5 oz chicken with half a cucumber and 1 lettuce: 250cal, 5g fat, 5g carb, 45-50g protein
4)100g of melon: 40 cal, 0g fat, 9g carb, 0 g protein
3)4oz chicken with half a cucumber: 200cal, 3.7g fat, 4g carb, 34g protein
4)muller light yogurt: 75 cal, 0.2g fat, 9g carb, 7.7g protein
The calories seem a little low for me, if someone could double check the chicken macros.
1)3 scrambled eggs in the morning followed by a ufit protein shake: 466cal, 27.2g fat, 13g carb, 40g protein
2)5 oz chicken with half a cucumber and 1 lettuce: 250cal, 5g fat, 5g carb, 45-50g protein
4)100g of melon: 40 cal, 0g fat, 9g carb, 0 g protein
3)4oz chicken with half a cucumber: 200cal, 3.7g fat, 4g carb, 34g protein
4)muller light yogurt: 75 cal, 0.2g fat, 9g carb, 7.7g protein
The calories seem a little low for me, if someone could double check the chicken macros.
Just over 1000 cals a day. That is ridiculously low and your body will be in starvation mode.
Do you have any high cal clean food recommendations.
noel
Moderator
that half a cucumber is pushing things..... just joking
so whats your current height and weight - today.....
1k is bikini girl final weeks of prep type stuff -
even just basics times your weight in pounds by 14 to start so if you are 100lbs its 1400 ...use that for calories to start...there is no perfect method but lets use that as a start point... then lets get 1.5 x your body weight in lbs for your protein....so 150g...divide that equally by meals. do the same for carbs.... add those together 150+150 = 300.... x 4 (4 calories per gram)....1200.... make up the rest in fat....fat Is 9 calories per lb....
do that for a week and let us know how you go
stop worrying about fad foods, magic foods etc
just eat real food...as fresh and high quality as possible. use real proteins.so eggs, meat, chicken, fish, protein powder
use carbs like potato, rice, oats etc
add green veggies to most meals
use some berries for fruits
use quality fat sources like olive oils, macadamia oil, fat from salmon or mackerel etc
youll almost certainly have to adjust it but start there .....as its already a jump from your concentration camp diet
so whats your current height and weight - today.....
1k is bikini girl final weeks of prep type stuff -
even just basics times your weight in pounds by 14 to start so if you are 100lbs its 1400 ...use that for calories to start...there is no perfect method but lets use that as a start point... then lets get 1.5 x your body weight in lbs for your protein....so 150g...divide that equally by meals. do the same for carbs.... add those together 150+150 = 300.... x 4 (4 calories per gram)....1200.... make up the rest in fat....fat Is 9 calories per lb....
do that for a week and let us know how you go
stop worrying about fad foods, magic foods etc
just eat real food...as fresh and high quality as possible. use real proteins.so eggs, meat, chicken, fish, protein powder
use carbs like potato, rice, oats etc
add green veggies to most meals
use some berries for fruits
use quality fat sources like olive oils, macadamia oil, fat from salmon or mackerel etc
youll almost certainly have to adjust it but start there .....as its already a jump from your concentration camp diet
noel
Moderator
butter, coconut oil, nuts, salmon, mackerel, steak
Around 173lbs and 5'9, my only concern is about how I can try to consume over 200g of protein a day.
noel
Moderator
open mouth, put food in, chew
or drink some....couple of shakes a day easy peasey
its sounds like you have some food issues.... your eating less than a 50kg women, worrying about clean foods etc etc or how you can eat enough....
2400 cals isn't much but sa good start point
250g protein / 5 or 6 meals 51.9 or 43.25 a meal.... that's two scoops of protein or less.... of a steak or a couple of small chicken breasts......
try it....
so 2422 calories, 259 protein, 259 carbs , 38g fat....
if you have real real issues reduce it a bit and add to carbs or fat but anyway you dress it up you NEED to eat more - be it to lose weight or add weight as your starving your body currently
or drink some....couple of shakes a day easy peasey
its sounds like you have some food issues.... your eating less than a 50kg women, worrying about clean foods etc etc or how you can eat enough....
2400 cals isn't much but sa good start point
250g protein / 5 or 6 meals 51.9 or 43.25 a meal.... that's two scoops of protein or less.... of a steak or a couple of small chicken breasts......
try it....
so 2422 calories, 259 protein, 259 carbs , 38g fat....
if you have real real issues reduce it a bit and add to carbs or fat but anyway you dress it up you NEED to eat more - be it to lose weight or add weight as your starving your body currently