I'm wanting advice from anyone that has ever gone from a normal weight physique (about 18-20% body fat) to lowering their body fat percentage to about 12%. I am a male that currently weights 170lbs. and am 6' 0" tall. I work out or do cardio 5/7 days a week. Just want to know what the recommended intake for things such as fat, saturated fat, calories, protein, carbs, etc....
NOT looking for the same ol recommended daily intake grams and percentages based on a 2000 calorie diet that you'll find on any nutritional label.
Thanks for your help.
2006-07-13 02:38:54 · 5 answers · asked by ryan000 2 in Health ➔ Diet & Fitness
myfooddiary suggests between 1200-1500 calories.. but there are a lot of other factors you shoudl be aware of.. fat, sodium, cholestorol, carbs, water intake, exercise...
Actually... I should be in their marketing department, for all I hype them... join MFD (myfooddiary.com).. its 9 bucks a month and all you have to do is be honest abotu what you eat and do and eneter EVERYTHING... and they do all the math you'll ever need and tell you what you're having too much of and what you need more of!
2006-07-13 02:44:53 · answer #1 · answered by barelyliterate 3 · 0⤊ 0⤋
Keep fats overall very low. Cut out saturated fat to maybe 10 or less grams per day. Eat protein at the rate of a little over 1 gram of protein per pund you weigh per day. Shoot for about 180 grams of protein at your weight, maybe a bit more. You will find this hard to do on chicken and fish alone, so I suggest a good protein supplement like Myoplex or Isopure. Calories, if you try to lose weight, stay a hair under 2000 sue to your size. Carbs eat a lot before cardio and not a lot after. Eat high protein breakfast, med protein high carb lunch, work out mid afternoon, and prtein load after. I went from about 22% to about 11% in a few months with that schedule. I was doing about an hour of cardio and 30 mins of weights about 5 days a week. Also important, make sure that if you begin to feel weak, you bump up your calories because you will burn a ton and you don't want to get unhealthy here. Also, with all this protein intake, make sure you knock back a whole lot of water. Minimum one gallon a day in order to not crush your kidneys and liver. Your urine should remain as close to clear as possible.
2006-07-13 02:47:30 · answer #2 · answered by Anonymous · 1⤊ 0⤋
A little known fact about weight loss is that on the standart calorie recommendations by height/weight, you will lose weight, but it will be about 1/2 fat and about 1/2 muscle. Your body still needs almost the same amount of protein it did before you were dieting, but you have to lower your carbs (notice I did NOT same eliminate) so that your body will break its own fat down into carbs to use as energy. Your brain can only function on carbohydrates, therefore Atkins and all other "no carb" diets are NOT good for you. I highly recommend (as a professional) looking into the South Beach Diet. It is heart healthy, has adequate protein and the best nutrition, overall. I have personally used it and I recommend it to my clients. The other important factor is that you are lifting weights 2 - 3 times per week. It puts your muscle into "repair" mode, and will help to minimize your muscle loss, which means that more of your loss will come from fat. Good luck!
2006-07-13 02:57:47 · answer #3 · answered by lachichippie 3 · 0⤊ 1⤋
6-7% = six-pack Your body fat will be so low it won't be able to cover you six-pack, or the rest of your muscles. But that's only for males. For females: 13-14% = six-pack Hala ^^
2016-03-27 03:42:06 · answer #4 · answered by Anonymous · 0⤊ 0⤋
yes i have some diet tips for you
2006-07-13 02:54:49 · answer #5 · answered by Anonymous · 0⤊ 0⤋