I want to start losing weight, but I'm having some trouble whit choosing what to eat, and I'm not sure if I'm doing it right. I am 105kg and 193cm, 20 years old. After some calculations I think I should aim for 2200 cal a day of wich, I plan to take an hour walk every day of the week, 45 mins of cardio 5 days, and lifting weight 3 days a week.
Now this is were i start to get unsure, if what i described above isn't already faulty.
I'm aiming to eat around 40g~fat and try to fill the rest whit carbs/protein, not sure if this is correct.
I also have trouble finding stuff to eat for a day, when I'm trying to stick to 40g~ fat and filling the rest up whit carbs and proteins. This is an example of what i had in mind for 2 separate days
Day1
* 200g rolled oats (12g fat 134g carb 32g pro)
* 300g lettuce +100g tomato +200g tuna (12g fat 13g carb 65g pro)
* 200g Banana (0g fat 46g carb 2g pro)
* 300g Brocoli +400g chickenbreast (19g fat 46g carb 111g pro)
* Total 43g fat 239g carb 210g pro = 2183 cal
Day2
* 200g oats (12g fat 134g carb 32g pro)
* 120g eggs100g onion100g mushroom (13g fat 7g carb 20g pro)
* 200g Banana (0g fat 46g carb 2g pro)
* 400g rice400g Chicken (18g fat 92g carb 110g pro)
* total 43g fat 279g carb 165g pro = 2159 cal
Do you guys have an easier way to find out how much of what you should eat in a day to meet your cals while keeping fat low?
I need help whit diet and workout program
Moderators: Boss Man, cassiegose
Re: I need help whit diet and workout program
Hi Bansu, good to talk to you.
There's no hard and fast rules with this sort of thing but there are three good macro ratios
worth considering.
40% / 30% / 30% : P / C / F
33% / 33% / 33% : P / C / F
30% / 40% / 30% : P / C / F
The plan you're looking at seems fine enough, but I'd heed caution on doing too much exercise.
You could ditch the walking and perhaps limit to 5 days of cardio for around 30 minute coupled with weights.
So it might look something like this.
Day 1. Weights + cardio
Day 2. Cardio
Day 3. Weight + cardio
Day 4. Day off
Day 5. Cardio
Day 6. Weights + cardio
Day 7. Day off
This is based on you doing a 3 day system, either TBT or a split.
On the weights and cardio days there are 3 ways which you could do this and they look like this, listed from best to least
Weights then cardio several hours later.
Weights and cardio straight after.
Cardio before weights.
Cardio before weights can sometimes affect peoples ability to lift, when already a bit tired, but cardio several hours later gives you an ability to rest for some time after weights. However if you do this, I suggest when you have a cardio day thereafter, keep the cardio 24 hours after the last one.
When doing cardio after weights, try not to do anything that target the worked muscles too much, so for example if you do a TBT system, avoid anything too impacting on the legs so something like exercise bike would be good, however if you did a split system, then you'd only need to limit yourself to that on the day you did legs, as the other two days you could include other stuff, like treadmill, stepper etc, but best to avoid the rowing machine whatever you do.
As a side note to diet, when you're working out calories it goes like this.
Protein is 4 calories per gram except casein which is 8 calories per gram.
Carbs are 4 calories per gram except alcohol carbs which are 7 calories per gram.
Fats are 9 calories per gram irrespective of what they are.
Hopefully all this makes sense.
There's no hard and fast rules with this sort of thing but there are three good macro ratios
worth considering.
40% / 30% / 30% : P / C / F
33% / 33% / 33% : P / C / F
30% / 40% / 30% : P / C / F
The plan you're looking at seems fine enough, but I'd heed caution on doing too much exercise.
You could ditch the walking and perhaps limit to 5 days of cardio for around 30 minute coupled with weights.
So it might look something like this.
Day 1. Weights + cardio
Day 2. Cardio
Day 3. Weight + cardio
Day 4. Day off
Day 5. Cardio
Day 6. Weights + cardio
Day 7. Day off
This is based on you doing a 3 day system, either TBT or a split.
On the weights and cardio days there are 3 ways which you could do this and they look like this, listed from best to least
Weights then cardio several hours later.
Weights and cardio straight after.
Cardio before weights.
Cardio before weights can sometimes affect peoples ability to lift, when already a bit tired, but cardio several hours later gives you an ability to rest for some time after weights. However if you do this, I suggest when you have a cardio day thereafter, keep the cardio 24 hours after the last one.
When doing cardio after weights, try not to do anything that target the worked muscles too much, so for example if you do a TBT system, avoid anything too impacting on the legs so something like exercise bike would be good, however if you did a split system, then you'd only need to limit yourself to that on the day you did legs, as the other two days you could include other stuff, like treadmill, stepper etc, but best to avoid the rowing machine whatever you do.
As a side note to diet, when you're working out calories it goes like this.
Protein is 4 calories per gram except casein which is 8 calories per gram.
Carbs are 4 calories per gram except alcohol carbs which are 7 calories per gram.
Fats are 9 calories per gram irrespective of what they are.
Hopefully all this makes sense.