After too much research, I'm so confused that I'm stuck at a standstill. I'm at the point that I just need someone to tell me what to do so I can start doing something.
I practice martial arts and my aim is to get back into full time training but I'm always lacking a lot of energy. I've been putting this down to my nutrition as this is the only area really lacking any consistency.
I am 70.5kg and approximately 23% body fat. In the past year, I've lost 8kg of fat and gained just over 3kg in muscle. Ultimately, I'm looking at reducing my fat levels to 16% which means losing another 5kg of fat.
I have read so much conflicting information, I just don't know what to do anymore. I've read that I should be on a high carb diet (70% intake). Ive read i should be on a low carb diet (30% intake). I've also read that I should be carb cycling. I've read that I should be on a high protein diet. But the most mind boggling of all is reading that I should be consuming 1300 calories by one Martial arts text to 3500 calories in another. That is a HUGE difference!
Where do I start?
- I burn 250 to 600 calories in exercise per standard day (0.5-1.5hrs training) and up to 1500 calories on Wednesdays (3hrs training)
- Chicken breast is my only meat source
- I'm happy to eat the same food types every day as variety doesn't phase me