trying to lose weight :D

[EMC]

ive dropped from 87/88 to 83kgs. im eating 6 meals a day 2-2.5 hours apart and doing cardio on an empty stomach every day(burning 350-400 cals). training 4 days a week and do alot of walking in my job.

im getting around 2700-2800 calories and my maintenance calories is 2700-2800. im not 100% sure on this as many calculators are a little different, can anyone recommend a good one?

what is an effective macronutrient ratio for losing weight while maintaining maximium muscle mass? similar to contest prep but a little less aggressive i suppose?

currently my ratio is 50g,30g,15g per meal

[bob26]

my current diet is working really well which is 55% protein, 25% carb, 20% fat & it is around 2800 cal a day and i am losing basically just fat..

i think it is just about deciding on something and sticking to it, then have a look at the results after a few weeks you get and fine tune it from there.

[EMC]

my current diet is working really well which is 55% protein, 25% carb, 20% fat & it is around 2800 cal a day and i am losing basically just fat..

i think it is just about deciding on something and sticking to it, then have a look at the results after a few weeks you get and fine tune it from there.

i was losing weight quite fast over the first week when my gut pinch was pretty big now its changed considerably. i upped the fats to stop the reduction in weight so fast and the weight was more stable with still reduction on the gut.

in the last few days i havnt really seen much of a change, neither on the gut measurements. if anything it grew an extra cm. i think after training my entire midsection and having hard doms its bound to be swolen and so i am waiting to get an accurate waist measurement. theres still more fat on the gut to be lost.

also after having had a break from training, coming back has hit my body hard. after some workouts ive put weight on :pfft: things are going good so far and i think it was the right choice to add those fats otherwise my caloric intake woulda been under 2500 cals which i dont think would of been enough.

i just wanted to see if my stratigey was on the mark incase i should be bumping up the fats and lowering the carbs or increasing the carbs lowering the protein for best result during this cut as i am trying to lose bodyfat as fast as possible due to medical conditions

[EMC]

diet

proteins: tuna, eggs/egg whites, nuts and oats/brown bread at the minute level

carbs: brown bread, boiled potatoe, low-fat yoghurt, rolled oats and nuts at the minute level

fats: no saturated fats only mono and omega 3/6 with a little poly. fats in the form of nuts, extra virgin olive oil, eggs and trace fats

water: 5-6 litres could be more but i dont keep track (excludes gym water)

fruit: none

veges: brocolli, cauliflower, garlic, onion - planning to add some more veges as i know im not eating enough :oops:

[Beef]

why no fruit?

[EMC]

why no fruit?

i dont want to become malnourished while cutting so im trying to consume foods of greater value.

[Beef]

why no fruit?

i dont want to become malnourished while cutting so im trying to consume foods of greater value.

oh right.. fair enough then.

you taking a multi-vit tablet if you're not eating fruit?

[EMC]

why no fruit?

i dont want to become malnourished while cutting so im trying to consume foods of greater value.

oh right.. fair enough then.

you taking a multi-vit tablet if you're not eating fruit?

yeah i am, but i dont like to rely on the multis.

[wongk222]

I lost 65 pounds in the last 13 months. Here's my method. Calculate your target weight for every day and write it on a calendar. I lose five pounds per month, so I subtract one pound each six days. Weigh yourself every morning. If you are over your target weight, eat less and exercise more that day. That's it! No calorie counting; no food weighing. Just eat a balanced diet.

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