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  1. #1
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    Default I need a little guidance

    Hi guys.

    2-3 months ago I called a PT and asked for a diet and workout plan, and got it - But not currently connected to the PT.
    Im Danish so it would't make any sense to share it, so I took some of the numbers from the plan for you guys.

    A little background:
    I had a request for my PT not to drop my fat percentage to fast, cause I've been gaining weight way to quick when Im mentally messed up, and sometimes my medication messes things up to, and makes my Metabolic Rate dissapear 100%
    I only have 3 meals a day, I forget to eat no matter what I do, so I don't wanna miss half of my meals for a day, and with 3 meals I almost never forget it.
    I do workout 2-3 times a week, I enjoy some long rides on my MTB, but also go to the Gym.
    Im 182 cm high, weigh 99 kg, bodyfat about 20-22% (An estimation)

    I've been on the diet plan since, and notice some stuff. I looked up the BMR Calculator on this side, and read some of the How to Create a BodyBuilding diet, and I see that it contains 30% protein, 50% carbs and 20% fat.
    Is that universal for all workouts, or just bodybuilding?

    My total diet for the day is

    Morning - 676 cal
    62 g Protein
    65 g Carb
    17 g Fat

    Dinner - 874 cal:
    88 g Protein
    82 g Carb
    20 g Fat

    Evening - 868 cal:
    87 g Protein
    85 g Carb
    19 g Fat

    Total of the day:
    237 g Protein * 4 = 948 cal (39,83%)
    232 g Carb * 4 = 928 cal (38,99%)
    56 g Fat * 9 = 504 cal (21,17%)

    Total of 2380 Calories a day, and when I stick to this, I lose weight, thought Im not sure what Im loosing.

    What I can see, the only thing I would need to adjust is Protein and Carbs? If I where to follow the article I mentioned earlier.

    As said I wanted to loose fat, and keep muscles, and I would really like to stick to the stuff I said for background info, so what changes do I need to do?

    Should I eat less calories a day, stay at 2380 calories, or increse calories?

    And what about days like yesterday when I did some HIIT MTB, and burned of about 2000 calories? Do I chance the amount of food intake?

    Regards.

  2. #2
    Trusted Advisor Doug's Avatar
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    Default

    Hi, take a read of the info in the link below, might help you

    http://www.acaloriecounter.com/diet/...-calories-out/
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

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    "You can't out-train a lousy diet"

  3. #3
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    Default

    Hey Doug.

    Sorry for my delayed reply, even though I've read what you wrote the same day

    It seems quite clear now, well I hope.

    To little amount of calories = Weightloss of some kind (Fat or Muscle, depends on the amount of workout?)
    Eating the exact amount of calories = I stay the same (Quite borring if I may say)
    Eating to many calories = Weight gain of some kind (Fat or Muscle, again depends on the amount of workout?)


    The Protein, Carb and Fat ratio should be 30:50:20 no matter what kind of workout I do and the amount of workout, or didn't I get it? ��


    Last qustion, we all heard about good and bad fats, fast carbs and slow carbs, do I only go for god fats and what about the carbs?
    Fats should be Unsaturated fat? (Not Saturated fat)

    Thanks!
    Regards

 

 

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