After a good 5 years of being in the shadows and following these forums, from the good stickies to the random disputes about if different types of calories are better than others, yesterday I registered.
Asking a lot this being my second post - roughly 3 years ago I got my **** together and started losing weight and adapting to a more healthy lifestyle. Initially, I started with the following:
Starting weight
104kg down to 90kg with 3 months of keto. One of the best things I had ever done, never gained any of the weight back.
Today
77kg / 169lb
1.88m / 6'2
3-4 workout sessions a week, till now pretty unplanned. Mostly compound - it's a CrossFit style gym with no machines. Going to get on Fierce 5 soon.
Nutrition
Calculated TDEE 2500kcal (I have an office job, not sure how accurate this is though)
Daily target kcal: 1.500kcal - a 1000kcal deficit sounds crazy and I am pretty sure this is not the case, as I am working really well at 1.500kcal
Low Carb - Split: 40g Carbs/137g Protein/95g Fat
Daily nutrition
I believe I am currently not consuming enough protein every day, I will start trying to supplement this with shakes. I cook once a week on Sunday evening and eat the same 4-5 meals every day for lunch, on average in the realm of the following setup:
Protein component (beef mincemeat, bolognese style): 328kcal, 24g fat, 3,4g carb, 23,5g protein
Veg & fat component: 156kcal, 9g fat, 11g carb, 11g protein - greens, cauliflower, cheese
Dinner is normally a salad with cheese, tuna, nuts or sausage if I want something warm. The meal is generally between 600-800kcal. I'd like to stick with low-carb, as I just feel overall really good.
My goals
I'd like to get down to 70kg, achieve a <15% BF and build towards an athletic physique. You will find my progress pictures in my profile.
Thanks in advance for any advice given!
Asking a lot this being my second post - roughly 3 years ago I got my **** together and started losing weight and adapting to a more healthy lifestyle. Initially, I started with the following:
Starting weight
104kg down to 90kg with 3 months of keto. One of the best things I had ever done, never gained any of the weight back.
Today
77kg / 169lb
1.88m / 6'2
3-4 workout sessions a week, till now pretty unplanned. Mostly compound - it's a CrossFit style gym with no machines. Going to get on Fierce 5 soon.
Nutrition
Calculated TDEE 2500kcal (I have an office job, not sure how accurate this is though)
Daily target kcal: 1.500kcal - a 1000kcal deficit sounds crazy and I am pretty sure this is not the case, as I am working really well at 1.500kcal
Low Carb - Split: 40g Carbs/137g Protein/95g Fat
Daily nutrition
I believe I am currently not consuming enough protein every day, I will start trying to supplement this with shakes. I cook once a week on Sunday evening and eat the same 4-5 meals every day for lunch, on average in the realm of the following setup:
Protein component (beef mincemeat, bolognese style): 328kcal, 24g fat, 3,4g carb, 23,5g protein
Veg & fat component: 156kcal, 9g fat, 11g carb, 11g protein - greens, cauliflower, cheese
Dinner is normally a salad with cheese, tuna, nuts or sausage if I want something warm. The meal is generally between 600-800kcal. I'd like to stick with low-carb, as I just feel overall really good.
My goals
I'd like to get down to 70kg, achieve a <15% BF and build towards an athletic physique. You will find my progress pictures in my profile.
Thanks in advance for any advice given!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2JzDcWY
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