Hello! First of all, sorry for any mistake in my english!
I was 2 years without training
Those days i read a lot of articles and diets
Could anyone help with my d?
I want to start with cutting to lose localized fat and after change to bulking
I was being very sedentary and only eating chocolate, bread, maionese and roasted cookies for 2 months (almost everybody here have already started to live alone and know how is the first month ahhahah)
Age: 20 years
Width: 177cm
Weight: 81kg
BF: Between 15 - 20%
Medium intensity training because I'm coming back now, but I intend to intensify in 1 month
Cycling between 20 to 25 min a day making my daily journey (I started 1 week ago, before I was 100% sedentary)
Running 15 to 30 min 2/3 days / week
I'm going to start boxing (40 min a day) 2 days / week
Using an online calculator gave my TBM is 1709 and my daily calorie expenditure is 2634
Ref1 8hrs:
vitamin C and D tablet
150 ml of milk
1 scoop of whey
40g oats
prot = 31g carb = 34g fat = 4g cal = 300kcal
Ref2 11hrs
2 eggs + stuffing (tomato, onion, bell pepper)
100g of sweet potato
1/2 spoon olive oil to make egg
prot = 15g carb = 28g fat = 19g cal = 320kcal
Ref3 13hrs
150G chicken
50g whole pasta
salad
prot = 47g carb = 32.5g fat = 09g cal = 473kcal
Ref4 16hrs
2 eggs + 1 egg white
1 slice of whole grain bread
1/2 tablespoon olive oil to make egg
prot = 17g carb = 13g fat = 19g cal = 345kcal
Ref5 30 min pre workout 18: 30hrs
creatine 5g
50g sweet potato
100g chicken
2 Brazil nuts
prot = 38g carb = 14.5g fat = 18g cal = 370kcal
Ref6 30min post workout 20: 30hrs
100ml of milk
1 scoop of whey
1 banana
1 4g dextrose tablet (just after training)
prot = 22g carb = 38g fat = 1.5g cal = 250kcal
Ref7 22hrs
150g chicken
50g sweet potato
salad
prot = 46g carb = 12.5g fat = 12g cal = 350kcal
total prot = 216g - 2.7g / kg
total carb = 175g - 2.18g / kg
total fat = 75g - 1g / kg
total cal = 2405 kcal
So, what do you think?
I have an ISO Energy pre-workout (coffee and carbo), but from what I've been reading, I don't think it's a good decision for now, to look for burning localized fat and waiting to take q and start increasing. Am I right?
I was 2 years without training
Those days i read a lot of articles and diets
Could anyone help with my d?
I want to start with cutting to lose localized fat and after change to bulking
I was being very sedentary and only eating chocolate, bread, maionese and roasted cookies for 2 months (almost everybody here have already started to live alone and know how is the first month ahhahah)
Age: 20 years
Width: 177cm
Weight: 81kg
BF: Between 15 - 20%
Medium intensity training because I'm coming back now, but I intend to intensify in 1 month
Cycling between 20 to 25 min a day making my daily journey (I started 1 week ago, before I was 100% sedentary)
Running 15 to 30 min 2/3 days / week
I'm going to start boxing (40 min a day) 2 days / week
Using an online calculator gave my TBM is 1709 and my daily calorie expenditure is 2634
Ref1 8hrs:
vitamin C and D tablet
150 ml of milk
1 scoop of whey
40g oats
prot = 31g carb = 34g fat = 4g cal = 300kcal
Ref2 11hrs
2 eggs + stuffing (tomato, onion, bell pepper)
100g of sweet potato
1/2 spoon olive oil to make egg
prot = 15g carb = 28g fat = 19g cal = 320kcal
Ref3 13hrs
150G chicken
50g whole pasta
salad
prot = 47g carb = 32.5g fat = 09g cal = 473kcal
Ref4 16hrs
2 eggs + 1 egg white
1 slice of whole grain bread
1/2 tablespoon olive oil to make egg
prot = 17g carb = 13g fat = 19g cal = 345kcal
Ref5 30 min pre workout 18: 30hrs
creatine 5g
50g sweet potato
100g chicken
2 Brazil nuts
prot = 38g carb = 14.5g fat = 18g cal = 370kcal
Ref6 30min post workout 20: 30hrs
100ml of milk
1 scoop of whey
1 banana
1 4g dextrose tablet (just after training)
prot = 22g carb = 38g fat = 1.5g cal = 250kcal
Ref7 22hrs
150g chicken
50g sweet potato
salad
prot = 46g carb = 12.5g fat = 12g cal = 350kcal
total prot = 216g - 2.7g / kg
total carb = 175g - 2.18g / kg
total fat = 75g - 1g / kg
total cal = 2405 kcal
So, what do you think?
I have an ISO Energy pre-workout (coffee and carbo), but from what I've been reading, I don't think it's a good decision for now, to look for burning localized fat and waiting to take q and start increasing. Am I right?
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