is my diet good enough?

sonuyos

Hi guys well I will tell my whole story from start

I was a Hugh fat dude about 6months ago in august...

I decided that I have to change and eventually lost 17kgs in 4months roughly...assuming my current BF that time I was 42%

And now I am 98.5kgs, yesterday I did my body composition test and the result were 35%bf
Fat free mass - 64.8kg
Water - 47.5kg
SMM - 36.7kg
Body fat - 35kg
Protein - 12.8kg
Mineral 4.51kg
Bmi - 31.5
Body fat - 35.1
WHR - 1.02
BMR - 1770 (considering my height and weight it is waaay low maybe due to the past 4weeks where I havnt attended gym due to personal issue although now I have continued)

They said that I have to lose 23.6kg of fat to be like in 10% bf

My problem is I don't get it...I lost 18kgs but only 7% BF whereas I should have lost almost 10-15%

Am doing diet

Which consist of

Chicken Masala or egg nasals or fish curry (homemade)
120-150gm of wheat roti (homemade)

In afternoon and night both times same
And occasionally I eat digestive biscuit of ragi or oats about 100cals....

This is my latest diet oatern...should I keep following it?

And what should I focus on?? Losing weight and then fat or strength training?

I want to be around 80-85kgs and 10% bf....pls help...

SenseiCole

I've had a look at your food Diary I would change a few things personally

* eat breakfast
*eat way more veggies and fruit
* drink more water

*cut back on processed food
*cut back on bread ideas

do some more exercise,walk in your lunch time or after school or work, if you cant find the time, you can do little things like park the car farther away, take the stair, get off the bus one stop earlier, start out small even if you choose to do 10mins 5 times a week. when you go to the bathroom take the long way there and back

I hope this helps

sonuyos

I don't eat processed food or breads

I eat food at noon. ..so should I also eat breakfast?as my life is sedentary
I drink water enough too

Goota start veggies

SezxyStef

Well to start with you eat less than I do which is an issue. I am a woman and 42..you are a young 18 year old man...eat more food.

To hit your goals you need to eat more protien and start lifting now.

The reason you haven't lost what you feel you should have in BF% is because you are losing muscle mass...

weigh your food, do resistence training and get at least 1800 calories a day net and at least 130g of protien a day.

Collier78

Well to start with you eat less than I do which is an issue. I am a woman and 42..you are a young 18 year old man...eat more food.

To hit your goals you need to eat more protien and start lifting now.

The reason you haven't lost what you feel you should have in BF% is because you are losing muscle mass...

weigh your food, do resistence training and get at least 1800 calories a day net and at least 130g of protien a day.

^^THIS..Stef knows her stuff..

ndj1979

I've had a look at your food Diary I would change a few things personally

* eat breakfast
*eat way more veggies and fruit
* drink more water

*cut back on processed food
*cut back on bread ideas

do some more exercise,walk in your lunch time or after school or work, if you cant find the time, you can do little things like park the car farther away, take the stair, get off the bus one stop earlier, start out small even if you choose to do 10mins 5 times a week. when you go to the bathroom take the long way there and back

I hope this helps

why cut back on bread? If OP eats in a deficit he will keep losing..and he is already losing AND eating bread ….

ndj1979

OP - what is your work out program like? As you drop more body fat, your body is going to fight harder to keep if on ….I have gotten down to 12% body fat and am trying to get to 10% which has been a major pain…..

Helloitsdan

It's impossible to tell if specific foods are good for the individual person.

Drive protein as high as you can.
Slightly lower carbs.
Eat essential fats.
Lift weights.
Sleep.
Walk.

sonuyos

Well my BMR is 1770...wich is low...

i go on by 1300-1500 diet

though i m considering to go for 1800cal diet and do strenght training...as i dont think that losin weight is more important than losing fat..

though i dont want that hulky bulky muscular body...

wat shud i do?? shud i stick to my current diet or go for tht?

and yes i do lift weights and strength traing thrice a week..

Monday - Legs
Tuesday, Thursday & Saturday - Cardio & Cross Training
Wednesday - Upper Body
Friday - Full Body

This is my gym schedule..

i want a lean not so bulky body... but with 10% BF..

i know it is hard..but not impossible...pls tell me

Helloitsdan

BMR 1700 is actually pretty high.
Multiply that by 1.6 and you will get mathematically close to TDEE (no taking into account sleep, hormonal profile, vitamin D, blood magnesium levels etc etc....)

IMO you'd probably be well off to start at 2000 a day.
Ad 20-50 cals per day till you maintain weight then slowly gain.
Dial back carbs, increase protein.

Just to give you a good idea of how vastly different caloric intakes can be.
I'm 5'6" 140lbs and I maintain my current weight at 2600calories.
Jfrankic is 168lbs and maintains at 2900calories.
TheDean1td1 is 530lbs and maintains at 3600calories.

dial in your personal numbers by starting at a moderate deficit from calculated TDEE and slowly work your way up.
Train 3-4x a week with weights.
When you start gaining scale weight, measure fat and composition and adjust from that point.

sonuyos

I dont want to increase my weight..i want to decrease it...and even want to decrease my BF....

sonuyos

?????

Helloitsdan

I understand that, but if you want to lose and keep fat off you'll need a way to increase metabolic rate.
In order to increase metabolic rate you'll need to make changes to your body so that it burns more calories at the end of the day.

Okay so i'll say it like this:
I have women who are older than you, stronger than you, started out worse off than you, eat more than you, lift only 2-4x a week, and lose fat. Little to zero cardio too.

Once you break free from the idea that scale weight is a marker for health, you'll continue to think that calories matter.

AND you're 18 meaning you have the most abundant anabolic hormones.

You could shred out pretty quick if you weren't scared of eating the proper macronutrients and putting a little elbow grease on the barbells.
Hell, even bodyweight exercises would do!

TavistockToad

I understand that, but if you want to lose and keep fat off you'll need a way to increase metabolic rate.
In order to increase metabolic rate you'll need to make changes to your body so that it burns more calories at the end of the day.

Okay so i'll say it like this:
I have women who are older than you, stronger than you, started out worse off than you, eat more than you, lift only 2-4x a week, and lose fat. Little to zero cardio too.

Once you break free from the idea that scale weight is a marker for health, you'll continue to think that calories matter.

AND you're 18 meaning you have the most abundant anabolic hormones.

You could shred out pretty quick if you weren't scared of eating the proper macronutrients and putting a little elbow grease on the barbells.
Hell, even bodyweight exercises would do!

this guy knows his stuff. if i was you i'd take his advice on board!

ndj1979

Well my BMR is 1770...wich is low...

i go on by 1300-1500 diet

though i m considering to go for 1800cal diet and do strenght training...as i dont think that losin weight is more important than losing fat..

though i dont want that hulky bulky muscular body...

wat shud i do?? shud i stick to my current diet or go for tht?

and yes i do lift weights and strength traing thrice a week..

Monday - Legs
Tuesday, Thursday & Saturday - Cardio & Cross Training
Wednesday - Upper Body
Friday - Full Body

This is my gym schedule..

i want a lean not so bulky body... but with 10% BF..

i know it is hard..but not impossible...pls tell me

listen to Dan and I would suggest an alternate lifting schedule..

Monday - chest/arms
tuesday - cardio
wens - legs
thurs - cardio/whatever
friday - back/shoulders
sat/sunday - whatever you want...

sonuyos

Well the thing is that i am in Golds Gym - http://en.wikipedia.org/wiki/Gold's_Gym

They make my schedule for gyming as per my body composition, i dont think they will leme alter

but still

its like almost same as ndj1979 recommed

@DAN well i do know that weight is nothin but just a number

but am more afraid of gettin bulky...like hugh chest and lookin hugh,..like this from never back down...

So i thought it wud b great to lose weight and then going for that...wt say?

and plus i dont understand how much should i eat cal, carbs, protiens & fats..

sonuyos

And What would be my TDEE??

Monday - Legs
Tuesday, Thursday & Saturday - Cardio & Cross Training
Wednesday - Upper Body
Friday - Full Body

That is my schedule and my BMR is 1770

deksgrl

Do you know what BMR means? It is Basal Metabolic Rate.

This is the amount of calories they would feed you if you were in a coma, just for operation of your brain, heart, lungs, breathing, and other organ functions to keep you alive.

Once you get out of bed, you are burning more than that. All together, what you burn just living and everything else you do in a day is TDEE.

Eat above BMR but below TDEE to lose weight.

sonuyos

thats y m askin wat is my TDEE

Helloitsdan

Well the thing is that i am in Golds Gym - http://en.wikipedia.org/wiki/Gold's_Gym

They make my schedule for gyming as per my body composition, i dont think they will leme alter

but still

its like almost same as ndj1979 recommed

@DAN well i do know that weight is nothin but just a number

but am more afraid of gettin bulky...like hugh chest and lookin hugh,..like this from never back down...

So i thought it wud b great to lose weight and then going for that...wt say?

and plus i dont understand how much should i eat cal, carbs, protiens & fats..

This guy in the picture got that way by training in very specific rep ranges.
Your goal is called myofibrilar hypertrophy.
The program setup by njd1979 is perfect for you with this programming:

Week 1

(Lighter lifting)
Rest 1.5-3 mins between sets

Monday - chest/arms 5x5 (bench press or DB pullovers, chin ups)
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 5x5 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 5x5 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 2

(Heavier weight)
Rest 3-5 mins per set

Monday - chest/arms 5x3
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 5x3 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 5x3 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 3

(Max weight)
Rest 7 mins per set

Monday - chest/arms 3x1
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 3x1 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 3x1 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 4

(Deload at 30-50% max 1RM)
Rest 30seconds-60seconds per set and have a trashcan ready incase you puke!

Monday - chest/arms 10x10
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 10x10 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 10x10 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 5 is week 1.

With this type of programming you'll be working the central nervous system to give higher strength output.
You aren't going for reps!
You're going for strength!
As the weeks progress, you add weight so you can just squeak out the last rep without sacrificing form.
If you have bad form, you'll pay for it at some point with an injury or worn out joints.
Week 4 is the deload week and you'll work on lactic acid threshold, speed, sticking point, etc...
You can see where having a good trainer would come in handy?
Even if they simply teach you the moves with perfect form so you can do the program on your own?

At your age you should be able to get the unneeded fat off and build some dense muscle!
Think Bruce Lee and not the guy you posted.

sonuyos

Here is my weekly workout sheet....wat say?? @Dan

Lesa_Sass

I am assuming you are Indian? I am sure people are assuming you are eating processed foods because the food is so high in sodium.

I promise you that dosas are way more calories than what you think on here, unless you entered the ingredients from your own recipe.

I found while living in India the food is oil rich and carb heavy. I had a hard time getting enough protein, that could be your problem.

You are not eating naan with your curry? Good for you, that stuff is hard to resist.

I also recommend eating breakfast and drinking more water.

What part of India? I live in Chennai when I go to India.

sonuyos

Actually i eat dosa occassionally..

and i use roti instead of naan ...

i live in pune...& mumbai

knra_grl

How long have you been doing this? Monitor your food intake and keep logging and continue with your program - reducing body fat and building lean muscle mass takes time - you won't get big and bulky unless that is the program you do - stick with a program that continues to challenge you - again everything takes TIME it won't happen in a few months - but great success so far! :flowerforyou:

Honestly do consider the advice that's been posted some of these people have been at it for a long time - strength training will result in a fit and lean body - yes more muscle but not necessarily big bulky ones like you are referring to. As for your program - you pay for your membership and if you present a program you want to do they should accommodate you not restrict you to their program.

Lesa_Sass

Actually i eat dosa occassionally..

and i use roti instead of naan ...

i live in pune...& mumbai

Masala dosa with coconut chutney and south Indian coffee is my favorite breakfast, it is also 766 calories! HAHA, I gained 9kg in 5 months in India! Of course I was there during Dawali so I also indulged in all the sweets.

Roti is still around 200 calories each.

Does your wife or your mother prepare your food? You should probably have more protein in your diet. Along with the work out that Dan has suggested.

sonuyos

Masala dosa is full of potatos only hence high in cal :P

i guess each dosa is about 200-300cal

Roti is about 200cal-250cal each 100gm i eat small rotis so it is 30gm each and eat 6 times a day makin 2 each per meal...

my mom is always out....once in a while she comes and m only 18....i know i must hav high protien but i cannot find that kind of foods here

sonuyos

and according to u guys how long will it take fr me to reach 10% fat and also half way i.e. 20-25?

Helloitsdan

Low body fat is from nutrition.
Impossible to give time to goal because we don't know how well you sleep.
We don't know your digestive enzymes.
We don't know how well your gut works.
We don't know your blood work: i.e. bit D, testosterone, estrogen etc....

Best piece of advice is to clean up your nutrition.
Eat high carbs or starches around lifting.

Lift heavy for dense muscle "not bulky".

Only lift 2-4x a week and give yourself about 30mins a week of HIIT intervals on off days.
So 3 10min bouts should do your body good.
30 second sprints followed by 90 seconds rest.

;D

Lesa_Sass

Low body fat is from nutrition.
Impossible to give time to goal because we don't know how well you sleep.
We don't know your digestive enzymes.
We don't know how well your gut works.
We don't know your blood work: i.e. bit D, testosterone, estrogen etc....

Best piece of advice is to clean up your nutrition.
Eat high carbs or starches around lifting.

Lift heavy for dense muscle "not bulky".

Only lift 2-4x a week and give yourself about 30mins a week of HIIT intervals on off days.
So 3 10min bouts should do your body good.
30 second sprints followed by 90 seconds rest.

;D

He is in India, good nutrition is virtually impossible there. The meat can be hard to come by and expensive by Indian standards. Most all the food there is high in carbs and sodium. He is going to have to work his rear off in the gym to get to where he wants to be.

Sonuyos, have you contacted yoga master yet? As an Indian National, you should be able to take yoga at very good price. Between 200 and 300 rupees per month. Your yoga master can help you with diet (In India) as well as help you with obtaining your goals.

sonuyos

@Dan
will this things will do?
alternative day weight liftin and alternative day cardio along with 10mins HIIT intervals...

and wt kind of diet should i take?? any ratio? i know its like spoon feedin...but then again u r the one guru here :P...
is there anythin specific i shud take pre & post work out?

and i hav started liftin ^_^

@lesa

well it is kinda hard for me to do yoga as i dont hav taht kind of patience in me...and plus those days of 200-300rs are gone...now its like minimum 2000-3000...my gym monthly sub is 3k

Helloitsdan

Personally id start at 2000cals a day.
On lift days bump carbs up high post workout.
On cardio, rest days, you'll drop carbs low and raise essential fats.

Weekly, add 50cals to the post workout meal and continue doing this till you hit 2500cals on lifting days only.

Measure your waist weekly.
If it goes down, continue doing the zig zagging of calories.
If it stays the same or goes up, reduce calls by 20 on lifting days.
Once you dial in your needs it becomes easier.

Sleep is the most important factor.
If you aren't sleeping right, you won't lose the fat.

And i'm not a guru.
I started out with 1200 and that was a huge mistake.
;D