Stubborn Fat?

[ConnahKABC]

So i've been reading about the High Carb/Normal Carb/Low Carb cyle, I don't usually have a diet like this but this is what i've rustled up to see if you guys think it's a good nutritional plan to loose the fat(Didn't know if to put in the loosing fat or nutrition section, sorry)

8am Breakfast always porridge oats, greek yoghurt and protein powder(Peptide - slow releasing blend of protein), banana and apple

11am Peanuts(Norm Carb)
greek yoghurt/fruit(High Carb)

12.40pm School salad(Norm Carb)
School sandwich 1/2 (High Carb)

3.15pm peanut butter, green tea, banana and oats(Every Day)

6.30pm 3 egg whites, one whole egg, mixed frozen veggies, recovery shake (Forgoodness shakes, 3:1 Carb/Protein) High carb,
without recovery shake on normal carb

8.30pm Protein Powder(Peptide) (Everyday)


Green Tea at 8am, 3.15pm and 6.30pm

High carb are my HIIT and weight lifting days and Normal Carb is my boxing training days

I'm 14, Have lost 4 stone already, changed my life around already but i've came to the last of my fat and it doesn't seem to be going away, I can see myself toning up in my arms and legs area but the stomach won't budge!

Don't be too hasty since I'm only 14 but what do you guys think on my diet and the idea of the high carb/normal carb days?

[benjobb]

The names of your food don't matter, it's your macronutrient intake for the day that we can judge, based on your needs and total daily energy expenditure. Get 1g of protein per lb of lean body mass, .4-.5g of fat pplbm and fill the rest ideally w/ carbs. Eat fruits and veggies for micronutrients, sea water fish or fish oil for EPA/DHA and get 30-40g of fiber.

Guys are genetically predisposed to store visceral fat around their stomachs, so you either have to build more muscle or lose more weight. At your age, you're better off eating at maintenance calories (your TDEE) and getting stronger.

Carb cycling can help if your training's better because of it, but it's making things needlessly complicated and makes weigh-ins inconsistent.

[ConnahKABC]

The names of your food don't matter, it's your macronutrient intake for the day that we can judge, based on your needs and total daily energy expenditure. Get 1g of protein per lb of lean body mass, .4-.5g of fat pplbm and fill the rest ideally w/ carbs. Eat fruits and veggies for micronutrients, sea water fish or fish oil for EPA/DHA and get 30-40g of fiber.

Guys are genetically predisposed to store visceral fat around their stomachs, so you either have to build more muscle or lose more weight. At your age, you're better off eating at maintenance calories (your TDEE) and getting stronger.

Carb cycling can help if your training's better because of it, but it's making things needlessly complicated and makes weigh-ins inconsistent.

See now the thing is I don't really know how many calories I need or how many I am eating, I can obviously calculate the amount of calories I need, but then I don't know how many I'm eating, could you help me out with this? Thanks for the advice though.

[benjobb]

See now the thing is I don't really know how many calories I need or how many I am eating, I can obviously calculate the amount of calories I need, but then I don't know how many I'm eating, could you help me out with this? Thanks for the advice though.

No problem, you can watch this video of mine:



for info on how to track your macros. You can also look at some of the stickies for info. But you don't actually need much.

You need to find your macro needs (protein and fat, fill the rest of your calories with carbs) and your TDEE. There are plenty of TDEE calculators out there, this one's good:

http://iifym.com/calculators/tdee-calculator/

You also need a weighing scale at home and some internet access or a book with calorie counts of common food in it. Just weigh out everything you eat or learn to estimate and log it in myfitnesspal or fitday or on a notebook. If it doesn't have a calorie count, look for something with a similar profile but also with an option for weight. And you don't even have to be laser accurate, you just need an idea. If you're gaining/losing too fast, adjust your targets.

Eat some fruits and veggies, get some fiber and you're good. Good luck!

[ConnahKABC]

Hi, I came short with my macros could you help me out? I worked my TDEE to 2000-2500 so I went for 2200
so could you help me out please.

99g protein - 396 100g
40g fat - 360 12g
247g carb - 900 184.5g
40g fibre 17.5g


2000-2500 tdee
500kcal = 1700 1410 kcal

Oats half a cup
3.2g fat
150 kcal
4.4g protein
24g carb
3.6g fibre

protein recovery
276 kcal
16.5g protein
49.5g carb

protein peptide x2
180 kcal
40 protein
4g carb

100g wholeweatpasta
148kcal
28.3g carb
4.8g protein
3.7g fibre

100ml milk
35kcal
3.4g protein
5g carb

10g peanut butter
61 kcal
2.5g protein
1.5g carb
4.8g fat

banana x2
180kcal
42g carb
5.2g fibre

apple x2
160 kcal
5g fibre
22g carb

egg whole
65 kcal1
4.37g fat
5.54g protein

egg white x3
51 kcal
10.8g protein

frozen mixed veg
52 kcal
8g carb
3.5g fibre
3.2g protein

50g chicken
55kcal
12g protein

[poloralphloren]

Hi, I came short with my macros could you help me out? I worked my TDEE to 2000-2500 so I went for 2200
so could you help me out please.

99g protein - 396 100g
40g fat - 360 12g
247g carb - 900 184.5g
40g fibre 17.5g


2000-2500 tdee
500kcal = 1700 1410 kcal

Oats half a cup
3.2g fat
150 kcal
4.4g protein
24g carb
3.6g fibre

protein recovery
276 kcal
16.5g protein
49.5g carb

protein peptide x2
180 kcal
40 protein
4g carb

100g wholeweatpasta
148kcal
28.3g carb
4.8g protein
3.7g fibre

100ml milk
35kcal
3.4g protein
5g carb

10g peanut butter
61 kcal
2.5g protein
1.5g carb
4.8g fat

banana x2
180kcal
42g carb
5.2g fibre

apple x2
160 kcal
5g fibre
22g carb

egg whole
65 kcal1
4.37g fat
5.54g protein

egg white x3
51 kcal
10.8g protein

frozen mixed veg
52 kcal
8g carb
3.5g fibre
3.2g protein

50g chicken
55kcal
12g protein

Wtf is all this? Just eat less man

[benjobb]

Woah bro, too long, didn't read, try to log it in myfitnesspal and give us only your real macros and your goal macros. The names of the food are almost irrelevant (besides trans fats, excess fructose, heavy metal).

[cldillmann1]

Woah bro, too long, didn't read, try to log it in myfitnesspal and give us only your real macros and your goal macros. The names of the food are almost irrelevant (besides trans fats, excess fructose, heavy metal).

why is excess fructose a problem?