Quote:
Originally Posted by wuvolleyball
no help? =(
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Hi there
Well i think you look very nice. You have a nice body, nice abs. Well, thats how i like them anyway.
I think the training part is fine, but do you know how many calories you are consuming a day? If someone else disagrees, please jump in, but i think first and foremost is calorie intake v calories out. If you dont have that worked out then its abit hard to lean out as bodyfat loss is simple as energy in v energy out. You have to eat at a calorie deficit, but not a huge one.
So if you dont know how much you are taking in then you will just be spinning your wheels and going nowhere.
The diet needs to change a little. Someone jump in with diet advice if you can give better advice please.
Meal 1- protein shake, oatmeal and the berries. Or egg whites, oatmeal and grapefruit.
Meal2- some sort of lean protein source,eg chicken, egg whites, fish, lean red meat with vege's or salad and a small serve of rice. Or low fat plain greek yogurt, protein powder mixed in and an apple, peanut butter
Meal 3- same as meal 2
Meal 4- low fat cottage cheese and some nuts
Meal 5- some kind of lean protein and salad or veges.
You have to remember the serving sizes though so its important to find out what your BMR is and factor in your activity level and create a deficit, no more than 500 cals and workout a meal plan for yourself thats incorporates the above foods.
Having a quick look, at your stats, your BMR is approx 1514. Your activity level would be moderate (3-5 days per week training) so that puts you at 2347 TDEE (Total Daily Energy Expenditure). If you work at a 20% calorie deficit, that puts you at consuming 1878 cals for the day, a 469 calorie deficit. Or you could go less of deficit if you want. Just dont go more than 500.
You have to work on a meal plan that comes in around those calories, which means for a little while, you will have to weigh and measure everything and count calories. Its a pain at first, but after a while you will know just by looking. I follow the Burn Fat Feed Muscle program and i eat at a 40g protein- 40g Carbs- 20g Fat ratio. This has been working great for me but may not for you. You may be better with a 50-30-20 ratio. It takes time to see what your body responds to but you have to give it a few weeks. My fat loss has been slow, about 300-400 grams a week, but i'm happy with that as i havent lost any lean mass and i'm already a light weight, I'm 4 foot 11 in and 45kg but i have 20% BF. I'm not overweight to look at, but am i think a skinny fat.
So i hope this helps a little.
Good luck
Colette
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