Adarq.org
Performance Area => Nutrition & Supplementation => Topic started by: ChristianD on September 04, 2011, 12:04:57 am
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Hey there. i'm looking for a bit of advice. i am a 6 foot 15 year old 75 kg (160lbs) male with my body fat making up around 20-30% of my body weight. i want to lose half of that and then focus on building up my muscle in all areas. i am willing to start on a diet and would like to know what foods people eat, when, how, how often or anything like tht to help me lose weight at the start and maintain my energy levels. i will be workoing ut while doing this. I also have a topic in Strenght, Power, Reactivity & Speed Discussion so if anyone has any other adivce for exercises that would be great.
Thank you for your time :D
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Hey there. i'm looking for a bit of advice. i am a 6 foot 15 year old 75 kg (160lbs) male with my body fat making up around 20-30% of my body weight. i want to lose half of that and then focus on building up my muscle in all areas. i am willing to start on a diet and would like to know what foods people eat, when, how, how often or anything like tht to help me lose weight at the start and maintain my energy levels. i will be workoing ut while doing this. I also have a topic in Strenght, Power, Reactivity & Speed Discussion so if anyone has any other adivce for exercises that would be great.
Thank you for your time :D
Post a picture. I want to see how 30% bf looks like on a 75 kg, 6' guy.
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Post a picture. I want to see how 30% bf looks like on a 75 kg, 6' guy.
:highfive: :headbang:
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Post a picture. I want to see how 30% bf looks like on a 75 kg, 6' guy.
:highfive: :headbang:
like this?
(http://perform-360.com/wp-content/uploads/2011/05/skinny-fat.jpg)
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about that last picture... it's sort of close.. i have a different head of course.. but i have more fat on my arms then him.. and a bit more on my stomach...... when i tense you can't see my abs but you can see some sort of muscle tone.. i have more fat on my back and i have a little extra on my thighs
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Weird. Never expected you'd have a different head.
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hahahahaha your funny Raptor. i never knew you had a sense of humor.... but seriously all i've done is ask for help... and all that's happened is a whole lot of conversation about me putting up a photo, i just want to know if anyone has something that they use, i'm starting a lot of cardio soon and i've been told that i can use whey protein when i start muscle building..... all i want to know is if anyone knows any high fiber/protein foods or stuff like that.
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High protein foods:
- Chicken
- Beef
- Lamb
- Eggs
- Yoghurt (especially greek yoghurt)
- Cottage Cheese
- Milk (8g per cup! Down 2 cups really quick and that's a whole extra 16g protein in your meal...)
- Nuts (cashews, pistachios, almonds, etc)
Make great use of the milk and yoghurt. It's light on you and easy to consume.
Imagine eating a 3 egg omlette, with each egg containing 6g of protein (although some contain 7g).
3 eggs = 18g protein.
3 eggs + 2cups milk = 34g protein
And btw, by cup, don't forget I mean the unit of measurement. Not an actual, physical cup. This is important because a physical cup usually contains more than a cup! Means it's easier to get in those two cups of milk in your.... cup.
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some high-fiber foods include:
apples
bananas
oatmeal
beans
lentils
broccoli
google is your friend.
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thanks guys, that really does help!!! :D and yeah i looked through google but half the sites said one thing and half the others, i never found anything set in stone so i thought i'd ask a few pro's... thanks for your input though, it's great :)
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The reason why you really need to post a picture is:
1) The guy in the other picture is probably much less than 30% bodyfat.
2) At 6' 75kg, it's hard to imagine you are 30% bodyfat.
This is important because the best advice for you drastically changes depending on your actual bodyfat. If you are actually 30% bodyfat then you should begin drastic calorie restriction and/or intermittent fasting. It's also not very important to worry about high fiber or high protien food. At 30% bodyfat you will be able to lose 99% fat for quite some time pretty much no matter what you do.
However... If you are closer to 15-20% bodyfat, then drastic calorie restriction or IF may lead to the loss of some lean tissue as well as bodyfat. In this case you should be a little bit more careful to consume adequate amount protein and do some compound lifting so you will lose primarily fat.
That's why you should post a picture. Ideally it should be a picture in tights/compression shorts*.
One thing I really don't get on this site is people posting videos asking about their sprint or squat form where they are wearing huge t-shirts and baggy basketball shorts which obscure everything. I guess that is some part of basketball culture... but seriously people grow up and dress like actual athletes when you want video advice.
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short shorts are rather comfy anyways. I have just recently converted haha. I get lots of shit from my friends for it though. but oh well.
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short shorts are rather comfy anyways. I have just recently converted haha. I get lots of shit from my friends for it though. but oh well.
You tell me! I wear nothing but short shorts, the way they're supposed to be anyway, short you know, they give you so much movement freedom. It's been a LONG while since I wear "long" shorts. I find those restrictive and retarded, just a fashion accessory.