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  1. #1
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    Eat Plan which use?

    Hello

    my Weight is 93kg so i will make a Diet.

    So my Bodyfat is 20% i will go to 10% Bodyfat.

    So i have 2 Eat Plans which is better for Higher Bodyfat?

    I will eat on Trainingdays 2200 Calories and non Training Days 1800-2000

    Eat Plan 1:

    Carbs 150 Gramm only rice,broccoli,salads,sweet potatos, no fast food or another
    Fats 70 Gramm Daily - omega 3 and another good fats
    Proteins 180Gramm Daily

    2000 Calories
    --------------------------------------------------------------------------------------------------
    Eat Plan 1:
    Carbs 30 Gramm
    Fats 180 Gramm Daily
    Protein 150 Gramm Daily
    2000 Calories



    which option you find better for my Higher Bodyfat? So i eat better 150g Carbs Daily and good Fats and have much Power and can Train hard,
    or i use better Anabolic Diet from lost Bodyfat.

    Which is better for 20% Bodyfat?

    Thansk for Help

  2. #2
    Elite Jin's Avatar
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    Quote Originally Posted by pumperalbo View Post
    Hello

    my Weight is 93kg so i will make a Diet.

    So my Bodyfat is 20% i will go to 10% Bodyfat.

    So i have 2 Eat Plans which is better for Higher Bodyfat?

    I will eat on Trainingdays 2200 Calories and non Training Days 1800-2000

    Eat Plan 1:

    Carbs 150 Gramm only rice,broccoli,salads,sweet potatos, no fast food or another
    Fats 70 Gramm Daily - omega 3 and another good fats
    Proteins 180Gramm Daily

    2000 Calories
    --------------------------------------------------------------------------------------------------
    Eat Plan 1:
    Carbs 30 Gramm
    Fats 180 Gramm Daily
    Protein 150 Gramm Daily
    2000 Calories

    which option you find better for my Higher Bodyfat? So i eat better 150g Carbs Daily and good Fats and have much Power and can Train hard,
    or i use better Anabolic Diet from lost Bodyfat.

    Which is better for 20% Bodyfat?

    Thansk for Help
    Please just contact Spongy. You need to be spoon fed. I'm currently working with him.

    You wont need to ask all these questions anymore. Just eat what he tells you to, when he tells you to and the weight will come off.

    Blood, sweat and years.
    *and tren


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    NbleSavage (06-11-2018),pumperalbo (06-11-2018),Robdjents (06-11-2018)

  4. #3
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    Work out your tdee using an online calculator then take off 500 calories and you will lose fat with exercise,eat clean and and monitor your food intake using my fitness app. I used this tdee calculator https://damnripped.com/tdee-calculator/ this will also give you a macros guide and it’s free

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    dk8594 (06-11-2018),pumperalbo (06-11-2018)

  6. #4
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    And what Jin said

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    pumperalbo (06-11-2018)

  8. #5
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    Quote Originally Posted by Jin View Post
    Please just contact Spongy. You need to be spoon fed. I'm currently working with him.

    You wont need to ask all these questions anymore. Just eat what he tells you to, when he tells you to and the weight will come off.
    hi Jin

    i have write him E-Mail , so he have not answer i wait 4 Days

    Have he Skype or another?

  9. #6
    Super Moderator Spongy's Avatar
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    Quote Originally Posted by pumperalbo View Post
    hi Jin

    i have write him E-Mail , so he have not answer i wait 4 Days

    Have he Skype or another?
    I've emailed you back. You emailed me on Friday and I typically dont check my work email during the weekend. I just read your email this morning.
    In need of dieting help? Email me at [email protected]

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    pumperalbo (06-11-2018)

  11. #7
    Senior Member Viduus's Avatar
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    I’d recommend trying both plans and picking one that feels best to you. I liked low-moderate cabs and higher fats bets. I think it’s going to come down to which one you can stick with.
    “When you put your heart/soul and defecation into something so passionately it's hard not to” -Gibs

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  13. #8
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    Ok thanks i will Talk with Spongy

  14. #9
    Senior Member andy's Avatar
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    1g of FAT per 1kg of BM equal of 93g=837ccal
    1g of CARBS per 1kg of BM equal of 93g=372ccal
    2-2.5g of Protein per 1kg of your BM equal of 186g=744ccal

    and in total it is a nice caloric deficit of 1953ccal.

    I'd start here and then adjust.
    StayHumble - StayHungry.

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