lose weight

[bodybuildingidiot]

Can start learning about fat loss from Lyle Mcdonald's compiled research reviews and articles.




How We Get Fat | BodyRecomposition - The Home of Lyle McDonald

yes that's what i mean. another one from what i know is about insulin. lowest insulin = easier to lose fat by eating lesser carb. highest insulin = easier to build muscle by eating more carb.

what frosty says is like eating fat makes you fat. or mislead?

 

[jokerk]

yes that's what i mean. another one from what i know is about insulin. lowest insulin = easier to lose fat by eating lesser carb. highest insulin = easier to build muscle by eating more carb.

what frosty says is like eating fat makes you fat. or mislead?

go back to what I quoted. Read the last line.

Ingested dietary fat is primarily stored, eating more of it doesn’t impact on fat oxidation to a significant degree

do you understand what this means?


in the grand scheme of things, all this insulin index/complex carbs doesn't matter.

Fat loss

1. Set maintenance calories and eat in calorie deficit
2. Set Protein intake
3. Set Fat intake
4. The rest depends

bolded are the most important to me.

 

[jiaweiii]

go back to what I quoted. Read the last line.



do you understand what this means?


in the grand scheme of things, all this insulin index/complex carbs doesn't matter.

Fat loss

1. Set maintenance calories and eat in calorie deficit
2. Set Protein intake
3. Set Fat intake
4. The rest depends

bolded are the most important to me.

Eating in calorie defict But Why i still seems to be gaining weight. Is it I'm taking in too much protein?

 

[jokerk]

Eating in calorie defict But Why i still seems to be gaining weight. Is it I'm taking in too much protein?

how did you calculate your maintenance calories?

and how are you tracking your diet? myfitnesspal? measuring each meal?

 

[bodybuildingidiot]

in the grand scheme of things, all this insulin index/complex carbs doesn't matter.

Fat loss

1. Set maintenance calories and eat in calorie deficit
2. Set Protein intake
3. Set Fat intake
4. The rest depends

bolded are the most important to me.

so you have succeed your fat loss.

 

[jiaweiii]

how did you calculate your maintenance calories?

and how are you tracking your diet? myfitnesspal? measuring each meal?

It's quite hard to track due to eating out But I followed bodybuildingidiot he told me to just get 3meat 1veg . Followed that and he said my maintenance diet is 2k . But I'm pretty sure not even eating over 1.5k as I eat only 2meals out But it's hard to tell too

 

[jiaweiii]

But im also not sure if I'm gaining weight but my the waist size is increasing or decreasing so I shall start taking note from now might hit the gym during weekends what should I do?

 

[bodybuildingidiot]

It's quite hard to track due to eating out But I followed bodybuildingidiot he told me to just get 3meat 1veg . Followed that and he said my maintenance diet is 2k . But I'm pretty sure not even eating over 1.5k as I eat only 2meals out But it's hard to tell too

basic guideline is
maintenance calories: your weight in lbs x 13 (endomorph) or x 15 (mesomorph or default) or x 17 (ectomorph)
calories for losing fat: maintenance calories - 500

protein intake: your weight in lbs x 1g
fat intake: your weight in lbs x 0.45g
carb intake depending on the remaining of your total calories: (total calories - protein in g x 4 - fat in g x 9) / 4

can use IIFYM calculator for fast calculating.


insulin react to your fat loss or gaining muscle.

lower insulin = easier to lose fat

eat carb increase insulin level. high GI carb increase rapidly. to limit insulin level is to limit carb intake and eat low GI complex carb such as oatmeal, sweet potato.

i have done with my fat loss. i had small belly, no 6 packs. now i have.

maybe you need to research about macronutrient.

 

[jiaweiii]

basic guideline is
maintenance calories: your weight in lbs x 13 (endomorph) or x 15 (mesomorph or default) or x 17 (ectomorph)
calories for losing fat: maintenance calories - 500

protein intake: your weight in lbs x 1g
fat intake: your weight in lbs x 0.45g
carb intake depending on the remaining of your total calories: (total calories - protein in g x 4 - fat in g x 9) / 4

can use IIFYM calculator for fast calculating.


insulin react to your fat loss or gaining muscle.

lower insulin = easier to lose fat

eat carb increase insulin level. high GI carb increase rapidly. to limit insulin level is to limit carb intake and eat low GI complex carb such as oatmeal, sweet potato.

i have done with my fat loss. i had small belly, no 6 packs. now i have.

maybe you need to research about macronutrient.

Like that my maintenance calories is around 2200

 

[jiaweiii]

After counting is around 170g of protein daily 76.5G of fats 50G of carbs seems right? for around. 170Lbs

 

[worldir]

i bought naturade chocolate soy shakes from iherb n use it to replace one main meal
per day

it is 0 fats n 140 calories only..... work well for me

 

[jiaweiii]

Maybe I should really try cooking But I feel cook brown rice is really very troublesome tbh so might be buying it outside or just not take any rice at all replace with other complex carbs. But what's a good way to cook the chicken breast meat though no grilling
And any website to learn to cook from or got recipe that kind never cook before other than maggie

 

[bodybuildingidiot]

After counting is around 170g of protein daily 76.5G of fats 50G of carbs seems right? for around. 170Lbs

since you say you eat 2 meals and seems gaining weight, then i think you are endomorph (can check what is endomorph in google) so i put x 13

calories for losing fat: 170 x 13 - 500 = 1710 calories

protein intake: 170 x 1 = 170g
fat intake: 170 x 0.45 = round to 76g
carb intake: 1710 - (170g x 4 calories for protein) - (76g x 9 calories for fat) = 346 calories for carb. 346 / 4 calories = round to 86g.

Carb: 86g
Protein: 170g
Fat: 76g

i guess you try to cut almonds/walnut abit by maybe 1/2... i'm not sure what you eat

 

[bodybuildingidiot]

But im also not sure if I'm gaining weight but my the waist size is increasing or decreasing so I shall start taking note from now might hit the gym during weekends what should I do?

for gym, you can try Arnold Golden Six or Starting Strength

 

[jiaweiii]

since you say you eat 2 meals and seems gaining weight, then i think you are endomorph (can check what is endomorph in google) so i put x 13

calories for losing fat: 170 x 13 - 500 = 1710 calories

protein intake: 170 x 1 = 170g
fat intake: 170 x 0.45 = round to 76g
carb intake: 1710 - (170g x 4 calories for protein) - (76g x 9 calories for fat) = 346 calories for carb. 346 / 4 calories = round to 86g.

Carb: 86g
Protein: 170g
Fat: 76g

i guess you try to cut almonds/walnut abit by maybe 1/2... i'm not sure what you eat

Hmm okay gonna start trying out cooking chicken breast meat and also broccoli for start

 

[bodybuildingidiot]

Hmm okay gonna start trying out cooking chicken breast meat and also broccoli for start

if you have trouble with cooking chicken breast, can get this grill

i always use this. 2 mins done. no need to cook.

 

[jiaweiii]

if you have trouble with cooking chicken breast, can get this grill

i always use this. 2 mins done. no need to cook.

How much does it cost as still a student can't really afford such expensive grill

 

[bodybuildingidiot]

How much does it cost as still a student can't really afford such expensive grill

cant remember how much. i think around $60. oh nevermind then. i guess cook.

 

[jiaweiii]

Is there any cheaper version and quite good haha

 

[bodybuildingidiot]

Is there any cheaper version and quite good haha

you can order online? i think cheapest is $20 - $25. smaller one. brand "george foreman" is popular, i think. my grill is george foreman brand.