lose weight

[jiaweiii]

New guy here need help losing weight currently im 1.72m 76kg Planning to lose till 65kg . Need advice for food and excercise

 

[Jowa__]

http://forums.hardwarezone.com.sg/h...ements-fat-loss-newbies-pls-read-3419226.html

 

[jiaweiii]

Have already read that before i post this . But sill have somr queries like what if i dont hitt he gyn i know i can do the HIIT . But for food wise its quite difficult due to me nor my parents as we dont cook and usually eat out

 

[bodybuildingidiot]

Have already read that before i post this . But sill have somr queries like what if i dont hitt he gyn i know i can do the HIIT . But for food wise its quite difficult due to me nor my parents as we dont cook and usually eat out

you just can eat alot of meats only at stall. 3 meats + vegetable stall one. then eat almonds from ntuc. that's all.

 

[jiaweiii]

you just can eat alot of meats only at stall. 3 meats + vegetable stall one. then eat almonds from ntuc. that's all.

All meats no fish ? Im planning to get slimmer not more buff .

 

[CallmeZen]

You won't get buff just from eating. More meat less rice. Fish also meat right...

 

[jiaweiii]

And for the almond like what eat one whole pack a day?

 

[jiaweiii]

You won't get buff just from eating. More meat less rice. Fish also meat right...

Oh right . So 3meats 1 veg and 1 pack of almond per day ,

 

[bodybuildingidiot]

And for the almond like what eat one whole pack a day?

depends on your body weight. since your weight is 76kg, then you need to eat 76g of fat per day. and check almond pack's calories detail. for example, total 8 servings, 1 serving = 15g of fat. 76g / 15g = 5, means you need to eat 5 servings which will be 5/8 pack.

 

[bodybuildingidiot]

Oh right . So 3meats 1 veg and 1 pack of almond per day ,

alot of meats, maybe 3-4 meals of 3meat 1 veg.

 

[jiaweiii]

Oh okay get it about the almond but im not pretty hungry i just normally eat 2-3meat and 1veg for lunch breakfast i have oatmeal . Dinner i also seldom eat depends if im hungry as im mostly not

 

[bodybuildingidiot]

Oh okay get it about the almond but im not pretty hungry i just normally eat 2-3meat and 1veg for lunch breakfast i have oatmeal . Dinner i also seldom eat depends if im hungry as im mostly not

yes but you need more protein to keep your muscle. if low protein intake, you lose muscle. your weight is 76kg, it means your protein intake is 167g of protein which will be around at least 4-5 meals of 3 meats.

and all weight loss should be fat only. not fat + muscle.

 

[jiaweiii]

Wah 4-5 meals really hard to hit that amount. At most 2 meals or meat in already very full though

 

[bodybuildingidiot]

then can eat at least 3 meals.

 

[jiaweiii]

Okay but im still abit confused why do i need to eat a certain amount of fats per day ? Wont it make the HIIT training not useful since after i burn the fats i stil eat fats

 

[bodybuildingidiot]

Okay but im still abit confused why do i need to eat a certain amount of fats per day ? Wont it make the HIIT training not useful since after i burn the fats i stil eat fats

i just follow what bodybuilders suggested. eat fat to burn fat. Low carb high fat in calories deficit improve fat loss. and eat fat wont make you hungry when you are on low carb.

you can google "low carb high fat", "eat fat to burn fat", "calories deficit fat loss", etc

 

[jiaweiii]

i just follow what bodybuilders suggested. eat fat to burn fat. Low carb high fat in calories deficit improve fat loss.

Ohhh carb is like what ? And its fine to drink milk right

 

[bodybuildingidiot]

Ohhh carb is like what ? And its fine to drink milk right

carbohydrate such as rice, potato, pasta, bread, etc. yes you can drink milk.

there are two different types of carbohydrate - simple carbohydrate and complex carbohydrate.

simple carb = fast digesting but may give you fat faster than complex carbohydrate. such as white rice, white bread, soft drinks, etc.

complex carb = slow digesting. such as brown rice, sweet potato, oatmeal, etc.

we should eat complex carb more. simple carb is most effective for post cardio/workout only.

 

[jiaweiii]

carbohydrate such as rice, potato, pasta, bread, etc. yes you can drink milk.

there are two different types of carbohydrate - simple carbohydrate and complex carbohydrate.

simple carb = fast digesting but may give you fat faster than complex carbohydrate. such as white rice, white bread, soft drinks, etc.

complex carb = slow digesting. such as brown rice, sweet potato, oatmeal, etc.

we should eat complex carb more. simple carb is most effective for post cardio/workout only.

Ohhh okay . But if on that particular day i didnt do any HIIT . Do i still have to eat so much meat and the walnut ? As im probably doing it 5times a week

 

[bodybuildingidiot]

Ohhh okay . But if on that particular day i didnt do any HIIT . Do i still have to eat so much meat and the walnut ? As im probably doing it 5times a week

yes, 3 meals of meats and walnut not so much calories. it is still calories deficit. i think it would be around 1.2k - 1.6k calories and your maintenance calories per day is around 2.5k calories. so it should be ok.