someone pmo a meal plan

[ForgottenArab]

I want to loose fat but my biggest problem is eating like shit but I do alottt of cardio to maintain my weight, i’m currently 150 pounds and around 17%bf does anyone have a good meal plan they use to stay lean??

 

[knightgtb65]

chicken and rice brah tastes dry asf but just rawdog it maybe even a shit load of eggs

 

[ForgottenArab]

chicken and rice brah tastes dry asf but just rawdog it maybe even a shit load of eggs

is it fine if i add balkan yogurt to the rice? it’s too good

 

[truecarrot]

is it fine if i add balkan yogurt to the rice? it’s too good

losing fat doesn't necessarily mean changing what you eat, just change the amount that you eat. eat what you want so long as it's under your maintenance calories by a fine amount

 

[knightgtb65]

is it fine if i add balkan yogurt to the rice? it’s too good

yh man yoghurts all good, if ur 150lbs and 17% bf ur reaching a healthy bf level and youre doing well, to stay lean you must be in a 300kcal deficit, consuming 70-90g of fat per day max and 1.2g of protein per lbs of bw so since ur 150, 150x1.2=180 is ur protein intake id say range between 160-180 should be ideal, for cardio incline walking probs the best

 

[ForgottenArab]

losing fat doesn't necessarily mean changing what you eat, just change the amount that you eat. eat what you want so long as it's under your maintenance calories by a fine amount

i’m also tryna get as much protein as possible too, also do you think i should use creatine or no? I heard there’s no side effects to it

 

[knightgtb65]

im currently 165lbs at around 12% bf and ive cut bf% and maintained this through cardio and caloric deficit and consistent high protein intake

 

[truecarrot]

i’m also tryna get as much protein as possible too, also do you think i should use creatine or no? I heard there’s no side effects to it

something like chicken like @knightgtb65 suggested would be great for protein then, and creatine didn't give me any sides personally, but it also didn't give me any benefits. creatine is overhyped, imo benefits are so insignificant it's useless.

 

[ForgottenArab]

im currently 165lbs at around 12% bf and ive cut bf% and maintained this through cardio and caloric deficit and consistent high protein intake

do you go to the gym? I personally box and run mostly for cardio, I try to get 10k steps a day

 

[ForgottenArab]

something like chicken like @knightgtb65 suggested would be great for protein then, and creatine didn't give me any sides personally, but it also didn't give me any benefits. creatine is overhyped, imo benefits are so insignificant it's useless.

thanks that’s good to know

 

[predestined]

I want to loose fat but my biggest problem is eating like shit but I do alottt of cardio to maintain my weight, i’m currently 150 pounds and around 17%bf does anyone have a good meal plan they use to stay lean??

Could help if you DM

 

[ForgottenArab]

yh man yoghurts all good, if ur 150lbs and 17% bf ur reaching a healthy bf level and youre doing well, to stay lean you must be in a 300kcal deficit, consuming 70-90g of fat per day max and 1.2g of protein per lbs of bw so since ur 150, 150x1.2=180 is ur protein intake id say range between 160-180 should be ideal, for cardio incline walking probs the best

should I track my calories, protein etc

 

[knightgtb65]

something like chicken like @knightgtb65 suggested would be great for protein then, and creatine didn't give me any sides personally, but it also didn't give me any benefits. creatine is overhyped, imo benefits are so insignificant it's useless.

yh icl creatine isnt very effective in my experience keeping in mind i followed its intended use perfectly, consumed 1g per 10kg of bw had 3-4ltrs of water per day all i saw was an increase in water retention in my arms and my face puffing up die to excess water retention wasnt the greatest feeling

 

[knightgtb65]

should I track my calories, protein etc

yes deffo if u want to see progress u must track, genuinely from being a little twig 3 years ago blaming my metabolism after thinking ive been eating enough to gain weight, i started tracking only to see ive been severely undereating since tracking w ease i bulked to 90kg/200lbs from 50kg/110lbs in under 2 years and gained size quick

 

[ForgottenArab]

yh icl creatine isnt very effective in my experience keeping in mind i followed its intended use perfectly, consumed 1g per 10kg of bw had 3-4ltrs of water per day all i saw was an increase in water retention in my arms and my face puffing up die to excess water retention wasnt the greatest feeling

good to know, thanks for the help bro

 

[ForgottenArab]

yes deffo if u want to see progress u must track, genuinely from being a little twig 3 years ago blaming my metabolism after thinking ive been eating enough to gain weight, i started tracking only to see ive been severely undereating since tracking w ease i bulked to 90kg/200lbs from 50kg/110lbs in under 2 years and gained size quick

do u have an app that i could use to stay organized or should i use notes app

 

[knightgtb65]

do you go to the gym? I personally box and run mostly for cardio, I try to get 10k steps a day

yes i do go to the gym, i used to box but i made the decision 1.5 years ago at that current point to quit and become a mass monster although my goals have changed within the last 6 months and now im lean, but yh boxing is great for cardio although it is hiit may not be the greatest for losing bf% mainly lose water weight however skipping is a great form of cardio since u do boxing would help w coordination etc

 

[knightgtb65]

do u have an app that i could use to stay organized or should i use notes app

genuinely use myfitnesspal it may seem at first its some sort of premium subscription u need to use the app which is what deters people from usijg it but it isnt u can use it for free ive been using ts for 900 days straight only features u wont have access to is barcode scan either way logging food is like 5mins of ur day max and it has every single product u can think of on it

 

[ForgottenArab]

yes i do go to the gym, i used to box but i made the decision 1.5 years ago at that current point to quit and become a mass monster although my goals have changed within the last 6 months and now im lean, but yh boxing is great for cardio although it is hiit may not be the greatest for losing bf% mainly lose water weight however skipping is a great form of cardio since u do boxing would help w coordination etc

damnn, and yeah I usually skip for 5 - 10 minutes before practice

 

[ForgottenArab]

genuinely use myfitnesspal it may seem at first its some sort of premium subscription u need to use the app which is what deters people from usijg it but it isnt u can use it for free ive been using ts for 900 days straight only features u wont have access to is barcode scan either way logging food is like 5mins of ur day max and it has every single product u can think of on it

I will use that, tysm bro

 

[ForgottenArab]

yes i do go to the gym, i used to box but i made the decision 1.5 years ago at that current point to quit and become a mass monster although my goals have changed within the last 6 months and now im lean, but yh boxing is great for cardio although it is hiit may not be the greatest for losing bf% mainly lose water weight however skipping is a great form of cardio since u do boxing would help w coordination etc

also just wondering did u ever have an official bout

 

[knightgtb65]

also just wondering did u ever have an official bout

have had 2 amateur fights thats about it icl was mainly training for self defence etc initially

 

[Deleted member 165274]

chicken and rice brah tastes dry asf but just rawdog it maybe even a shit load of eggs

With the right spices it tastes great

 

[ForgottenArab]

With the right spices it tastes great

hell yeah