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It really depends on the individual, what are your ratios at the moment?
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Hey, Depending on your resting metabolic rate and the intensity of your exercise, you could be ranging anywhere between the 2200 and 3000 kcal mark. The key is to maintain by working this out and eating to meet your "outgoings" in calories. To lose bodyfat, add more lean proteins, shoot for 1g per lb of bodyweight,…
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Hi, first of all please stop beating yourself up. You know you have done this once so there is no reason you cant do it again. Set small goals and little rewards each time you hoot a target. Personally I cant exercise at home, I have to be out or at a gym to focus. Start logging again and make the little swaps to cut some…
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You have a good variety of foods there but you are missing slow release carbohydrate in most meals. Foods like porridge, sweet potato etc these keep blood sugar levels stable which stops cravings. Reduce the fat intake slightly and add some small carb quantities.
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Bump
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What is your goal??
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Go for more filling foods with slower releasing energy to stabilise blood sugar, you won't have sweet cravings that way. Porridge and eggs are great, fibrous veg, lean proteins with every meal like chicken and turkey. Adding healthy fats like olive oil and avocado will slow the digestion keeping you fuller for longer. Keep…
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Ok so breaking it down this is what I'm coming up with: Protein 143g Fats 70g Carb 174.5g Gives me 1900cal per day to start? Sound like a good starting point? At what point do you start to lower carb and up protein? When you plateau or not until much nearer the competition diet?
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I eat so much protein (im a meataholic!) lol where would you suggest I start on a cal count basis? I think at the moment im about 140lbs LBM. Thank you :)
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@dieselbyte & @LolBroscience what do you guys suggest for a decent breakdown of macros? The competition will be July next year but im definitely carrying too much bodyfat now that a 12/14 week pre comp diet wont be sufficient hence wanting to slowly drop a bit now. I lifting 4/5 days and just starting to incorporate some…
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Bump!
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This is fantastic thankyou! 1 Question, can I eat more protein than 90g if I stay within the cal deficit??
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I'm interested please :)
