Hey! i must lose fat in 12 weeks or so, any suggestion, please?
Here's me (attachment)
I'm 1.80 cm ; about 80 KG
any help about which diet should i choose? (not % of, but what meal per day)
First calculate your bmr and maintenance, then eat about 500 calories below that and work out at least three times a week. Lift weights and afterwards hit cardio.
I have a BMR of 1925.8.
What to do now?
(where do I calculate maintenance?)
How many times a week do you train? And for how long? There are certain numbers assigned to your activity level, so if you train 1-3 times a week, seriously, then multiply your bmr by 1.35 I think, that's the amount you can eat to maintain your weight. If you want to lose weight, eat under that. Going over 500 calories under your maintenance is not recommended.
1925.8 * 1.35 = 2599.83
So, I have to eat 2599.83 of what?
And yeah, I wanna lose weight!!
No, you have to eat about 2100 calories. If you want to stay at your current weight while you are working out, you have to eat 2599.83 calories. If you want to lose weight, eat under that amount. Eating 2100 would be recommended for you.
I don't think 12 weeks is enough to go from fat to six pack, unless you train five times a week. But you'll lose a good amount if you eat healthy and workout as well.
Well, I can change my 12 weeks to 5 months, because then I'll start going to the beach!!
Could you tell me what should I eat? Really I dunno (I'm 16, you could understand :P)
Well, I can change my 12 weeks to 5 months, because then I'll start going to the beach!!
Could you tell me what should I eat? Really I dunno (I'm 16, you could understand :P)
As posted already;
Originally Posted by PixieRae
Read the stickies, OP. They are packed full of info.
Do you want people to lift the weights for you, too?
It's been posted twice in this 'log' to read the stickies, there is a whole forum dedicated to nutrition where people write their nutrition logs...find one that best suits your lifestyle.
You need to do some reading, if you are THAT serious about it then you will figure it out. Start at the stickies, check out the nutrition forums and tweak as per your lifestyle.
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