Can i have a plan to lose fat?

[Almoqatel]

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

 

[SpikedEggnog]

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

whats your height and weight? how long have you been weight training?

 

[Almoqatel]

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

whats your height and weight? how long have you been weight training?

181cm 106kg 10 years training on and off

 

[RickRock]

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

There are no cookie cutter diets the work for everyone. You have to find what works for you and adjust as you go. I don't know what your current diet is, so you've given us nothing to go off of, but you need to figure out your maintenance calories for your weight for starters.there are tons of places online to find this out based on your weight. Then you need to subtract 500-1000 calories per day off of that number to put yourself in a caloric defecit.

There's more to it than that, as you really need to find a good macro ratio. I recommend starting with a calorie tracker app and measuring and weighing everything you eat. The tracker will keep track of everything you consume and figure the macros for you. I would start with a goal of 50% protein, 35% carbs, and 15% fats and go from there

Food choices should be lean meats like chicken breast, fish, and turkey as well as egg whites. Carbs should come from oats, rice, quinoa, and sweet potatoes. Get plenty of green vegetables like broccoli and asparagus. Fats should only come from healthy sources like olive oil

I would also recommend adding in regular daily cardio if you haven't already as well. 30-45 minutes at moderate intensity

 

[middle aged fat guy]

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

You've got a lot of fat to lose and you mentioned you want to lose it ASAP.

You tried I.F. which means you're open to non conventional methods and that you're willing to try new things.

Some guys won't like this, but given the above I'm going to suggest:

Breakfast: 5 whole eggs
Lunch: 300g broiled fish or chicken breast in a huge salad of unlimited lettuce, tomato, spinach
Dinner: same as lunch

Drown the salads in apple cider vinegar and season with celtic salt and pretty much any other spice you like.

Drink plenty of water.

The above might not be your ideal macro comp but it will strip fat quickly and I'd bet allow you to hold onto more muscle than the I.F. protocol you may have been following.

Just my 2c

 

[Angel]

Re: RE: Re: Can i have a plan to lose fat?

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

You've got a lot of fat to lose and you mentioned you want to lose it ASAP.

You tried I.F. which means you're open to non conventional methods and that you're willing to try new things.

Some guys won't like this, but given the above I'm going to suggest:

Breakfast: 5 whole eggs
Lunch: 300g broiled fish or chicken breast in a huge salad of unlimited lettuce, tomato, spinach
Dinner: same as lunch

Drown the salads in apple cider vinegar and season with celtic salt and pretty much any other spice you like.

Drink plenty of water.

The above might not be your ideal macro comp but it will strip fat quickly and I'd bet allow you to hold onto more muscle than the I.F. protocol you may have been following.

Just my 2c

Just curious why drench the salads in apple cider vinegar? And how much weight would you say you can lose per week?

changing my life around one day at a time!!

 

[middle aged fat guy]

Re: RE: Re: Can i have a plan to lose fat?

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

You've got a lot of fat to lose and you mentioned you want to lose it ASAP.

You tried I.F. which means you're open to non conventional methods and that you're willing to try new things.

Some guys won't like this, but given the above I'm going to suggest:

Breakfast: 5 whole eggs
Lunch: 300g broiled fish or chicken breast in a huge salad of unlimited lettuce, tomato, spinach
Dinner: same as lunch

Drown the salads in apple cider vinegar and season with celtic salt and pretty much any other spice you like.

Drink plenty of water.

The above might not be your ideal macro comp but it will strip fat quickly and I'd bet allow you to hold onto more muscle than the I.F. protocol you may have been following.

Just my 2c

Just curious why drench the salads in apple cider vinegar? And how much weight would you say you can lose per week?

changing my life around one day at a time!!

ACV has positive effects on blood glucose levels for weight loss and can have you bouncing off the walls if you consume enogh of it

The amount of weight loss would vary from person to person, but I tried doing a similar plan a few years ago and was astounded with how quick the weight came off. Ultimately someone would play around with it by adding fat or carbs, but for a quick result I doubt many people who need to shed pounds fast would go wrong with it

 

[drb_iac]

Re: RE: Re: Can i have a plan to lose fat?

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

You've got a lot of fat to lose and you mentioned you want to lose it ASAP.

You tried I.F. which means you're open to non conventional methods and that you're willing to try new things.

Some guys won't like this, but given the above I'm going to suggest:

Breakfast: 5 whole eggs
Lunch: 300g broiled fish or chicken breast in a huge salad of unlimited lettuce, tomato, spinach
Dinner: same as lunch

Drown the salads in apple cider vinegar and season with celtic salt and pretty much any other spice you like.

Drink plenty of water.


That diet will pull 1 lb of fat off about every other day. There are also some mechaisms with apple cider vinegar that are not completly understood. I just read where that lady trainer named jillian michaels uses a friggin shot glass and takes 3 shots per day.

The above might not be your ideal macro comp but it will strip fat quickly and I'd bet allow you to hold onto more muscle than the I.F. protocol you may have been following.

Just my 2c

Just curious why drench the salads in apple cider vinegar? And how much weight would you say you can lose per week?

changing my life around one day at a time!!

 

[middle aged fat guy]

Re: RE: Re: Can i have a plan to lose fat?

That diet will pull 1 lb of fat off about every other day. There are also some mechaisms with apple cider vinegar that are not completly understood. I just read where that lady trainer named jillian michaels uses a friggin shot glass and takes 3 shots per day.

Yeah unfortunately we aren't going to get any bona fide in depth studies on ACV due to there being no money in it for the researchers, but the stuff definitely has many properties and has a cult following to boot : )

It might sound like a bunch of voodoo bullshit to some people, but I definitely notice it's easier to lean out when using it.. as you say DRB, seeing is believing

 

[cybrsage]

Just be careful how fast you lose weight. Lose it too fast and you will have a bunch of loose skin that will NEVER tighten back up. 2-3 pounds a week maximum is what I have always seen recommended to prevent that from happening. If you DO get that loose skin, the only two solutions are to have it cut off or to regain the weight and then lose it again slowly.

Slowly losing weight will allow the body to keep up with the skin tightening needs.

Do lose weight effectively, you need to determine your daily caloric needs and then eat 500cal less than that. After about 2 weeks, recomputed and adjust accordingly. To find out how many calories you need, you need to know your TDEE. My trainer provided me with this info:


BMR (men and women) = 370 + (21.6 X lean mass in kg)
in order to figure out your BMR, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

Total weight x bf in decimal form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs., u can divide it by 2.2 to get it in kilograms..

for example..

I am 6'4 275lbs at 14% bf... so I would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, I'm a big guy)

BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Women BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training per day) : Calorie-Calculation = BMR x 1.9

 

[hurricane]

Hey guys.

Im 27 years old standing on horrible 26% body fat.
I have also lots of muscle mass (which i dont wanna lose) i train hard 6 days a week . Tried intermittent fasting but was tired all the time.

Can i have an eating plan? What to eat when to eat and how much calories to consume.?
Iknow its hard to gain muscles and lose fat at the same time..i want to lose fat ASAP while keeping my muscles. Eating plans are welcomed ) thanks.

There are no cookie cutter diets the work for everyone. You have to find what works for you and adjust as you go. I don't know what your current diet is, so you've given us nothing to go off of, but you need to figure out your maintenance calories for your weight for starters.there are tons of places online to find this out based on your weight. Then you need to subtract 500-1000 calories per day off of that number to put yourself in a caloric defecit.

There's more to it than that, as you really need to find a good macro ratio. I recommend starting with a calorie tracker app and measuring and weighing everything you eat. The tracker will keep track of everything you consume and figure the macros for you. I would start with a goal of 50% protein, 35% carbs, and 15% fats and go from there

Food choices should be lean meats like chicken breast, fish, and turkey as well as egg whites. Carbs should come from oats, rice, quinoa, and sweet potatoes. Get plenty of green vegetables like broccoli and asparagus. Fats should only come from healthy sources like olive oil

I would also recommend adding in regular daily cardio if you haven't already as well. 30-45 minutes at moderate intensity

this is a huge pain in the ass! but honestly the best way to do it.especially for atleast the beginning until you start to learn on your own whats proper portions and meal plans.After awhile of using this, you will start to get a second hand feeling of knowning it by feel