sflano1783 Member

Hi What should I pick on the tdee calculator light exercise, moderate I try to go for walks aswell each day to get near 10k steps per day

Yeah so how do I go about doing that

OK thank you😊

How did you find out your daily calories to eat per day??

I need to lose body fat I'm 5ft 9inchs tall 30 year old male I weigh 102kg and I'm at 30 percent body fat will that's what it says on my bodfat scales

Op did you quit cold turkey?

Thats something I wanted to hear im going to try it myself quit using nicotine.

Will I lose fat if I eat below maintenance calories?

Yes I don't smoke now but very addicted to the nicorette oral spray. 😞

How many meals do you eat per day to lose the weight?

Cool yeah thanks for the tips 😊

Do you eat any carbs or vegetables aswel

What type of meal do you eat I need to do the same iv alot of bodyfat to lose its just my meal plan that I struggle with.

Follow up since last year iv been stuck on the nicorette oral spray 1mg per spray iv been on this spray a year now I think im addicted to it now even when I dont want a cigarette and I get a sick stomach from probably nicotine poisoning from the spray my gp was the one who got me hooked on it one bottle last me three days…

Thats the thing I dont know much about good nutrition thats were I struggle at

Yeah I struggle with diets I need an example of a meal plan for the gym to follow

I need to build muscle mass which building muscle helps me lose weight at the same time

Cool yeah I just need to get my diet sorted thats were I struggle with.

Im the same im 104kg my height is 5ft 9inches tall I need to lose bodyfat and maintain muscle mass before I go into a calorie surplus.

Thank you I will work towards my goals ☺💪

Ok so how many calories do I need? to cut and is walking good as cardio thats what I enjoy most days I used to lift weights before over 3 years ago for 5 or 6 months but I was on the wrong diet which was terrible and I didn't enjoy the foods that I was eating.

I need examples of what the op is eating cause it might work for me

What type of diet foods are you eating like what do you eat for breakfast, lunch and dinner and for snacks? I could do with losing weight myself.

How do I give up smoking im addicted to using the nicorette spray using it since last year October 2018 and I even use it when I dont want a cigarette I get agitated then I reach for the spray for relief. So what other things do I need to be addicted to healthy addictions as I have a addictive personality 😞

Me think it's stupid 😉

Your starving yourself you need to eat when hungry😎

I get peckish in the evenings aswell I reach for a plain biscuit sometimes.

I have been off the cigarettes for three weeks then today I bought another pack of cigs how will I get out of this trap I have been using the nicirette mist spray the last three weeks and last week I have been using less of it then lastnight today it just hit me I went and bought cigarettes😞

Hi im 28 years old male and im 95kg my goal weight would be 65kg I selected 1kg weightloss per week I think.

Ok cool but I feel hungry most of the time even though I drink 2-3litres of water everyday😨