i need some advice

[CJ]

A average day for me is like at morning I have some fresh watermelon juice (no sugar) and some fruit apples or bananas at lunch and dinner I have chicken or fish

FYI... Fruits and fruit juices are full of sugar. Sugars aren't bad though. The problem with adding extra sugar is that it's empty calories.

But your watermelon juice isn't much different than a glass of Coca Cola.

But you guys recommend eat more times a day 4-5 instead of 3 and carbs after I train

3-5 meals, evenly spaced, all with roughly equal amounts of protein, is fine.

Eat protein at EVERY meal. This is important.

 

[Trenbolonely]

Add daily steps like 10-12k and start cardio at 10m on a bike, or brisk walk or even a slow jog if you can manage, and build the cardio up over the course of weeks as well.

You may want to use both simple as well as complex carbs, not only fruit. Adding fats for satiety in small amounts might also be helpful if you’re struggling with feeling full. Greens too, lots of greens.

And fuck the fruit juice go with water, bubbly water or zero calorie drinks. Good luck

 

[Chasec2]

I understand your desire to use these drugs, but they don't do what you think they do.

These drugs DO NOT aid in losing weight. In fact they're prescribed by doctors to help people GAIN weight, among other things. But weight loss is not one of them.

Bodybuilders use these drugs during their diets because they are already very lean and carrying extremely large amounts of muscle. In that specific situation only, the drugs aid in helping to retain muscle mass during a harsh diet where their bodies are bordering on starvation.

You are not in that situation. You literally have 200,000+ excess calories on your body in your bodyfat stores. Even on a hard diet, your body is nowhere near starving, as it will readily pull the calories it needs from your bodyfat. This is what you want to happen.

Proper diet and a sensible training program tailored to your goals is the proper course for you.

How do you calculate how much excess calories in body fat stores you have?

 

[Send0]

How do you calculate how much excess calories in body fat stores you have?

Estimate your body fat, multiply bf percentage against total body weight to get total pounds of fat.. Take total pounds of fat and multiply by 454g (total grams in 1lb of anything) to get total grams of fat. Take total grams of fat and multiply by 9 to get total calories you are holding in fat stores.

For instance, a man that was 200lbs @ 15% body fat would calculate it as follows.

200 x 0.15 = 30lbs fat
30 x 454 = 13620g of fat
13620 x 9kcal = 122580 calories in available fat stores.

 

[Send0]

How do you calculate how much excess calories in body fat stores you have?

Also, don't ever think about this question again . I only say that because it's really easy to overcomplicate things, and ultimately it doesn't matter beyond knowing that you are carrying available calories on your body itself.

 

[CJ]

Estimate your body fat, multiply bf percentage against total body weight to get total pounds of fat.. Take total pounds of fat and multiply by 454g (total grams in 1lb of anything) to get total grams of fat. Take total grams of fat and multiply by 9 to get total calories you are holding in fat stores.

For instance, a man that was 200lbs @ 15% body fat would calculate it as follows.

200 x 0.15 = 30lbs fat
30 x 454 = 13620g of fat
13620 x 9kcal = 122580 calories in available fat stores.

Oh shit, you went all nerd on us!!!

I just take the easy path. There's about 3500 Cals in a lb of fat, after the 10% water weight is accounted for.

That makes it easy to divide by the 7 days in a week, for the cookie cutter 500 calorie deficit to lose a lb of fat, although we know it's never as simple as that.

 

[Send0]

Oh shit, you went all nerd on us!!!

I just take the easy path. There's about 3500 Cals in a lb of fat, after the 10% water weight is accounted for.

That makes it easy to divide by the 7 days in a week, for the cookie cutter 500 calorie deficit to lose a lb of fat, although we know it's never as simple as that.

That's how I normally look at it too, but I didn't want any pointless follow up questions so I answered in full.

 

[Chasec2]

That's how I normally look at it too, but I didn't want any pointless follow up questions so I answered in full.

Hahaha thanks man! I’m trying to get to 10 from 13 and for some reason looking at it like that makes it feel more straightforward.

 

[CJ]

Hahaha thanks man! I’m trying to get to 10 from 13 and for some reason looking at it like that makes it feel more straightforward.

That's just a month of being diligent.

 

[Chasec2]

That's just a month of being diligent.

What do you think about swapping out my normal carbs (rice and potatoes) for fruit like bananas and blueberries?

 

[CJ]

What do you think about swapping out my normal carbs (rice and potatoes) for fruit like bananas and blueberries?

It's fine.

 

[Send0]

What do you think about swapping out my normal carbs (rice and potatoes) for fruit like bananas and blueberries?

it really doesn't matter. Weight/fat loss is about creating an energy deficit. You could eat candy bars, as long as you stayed within your caloric deficit, and still lose weight.

If you aren't losing weight then increase activity levels, or reduce calories further.

 

[Chasec2]

it really doesn't matter. Weight/fat loss is about creating an energy deficit. You could eat candy bars, as long as you stayed within your caloric deficit, and still lose weight.

If you aren't losing weight then increase activity levels, or reduce calories further.

Gotcha, I think I’m just struggle to not over indulge in rice and potatoes because they’re so damn good. Plus I add a bunch of topping to it, weather it’s soy sauce and spicy mayonnaise or a bunch of toppings on potatoes. I’m gonna give it a try and see where it takes me

 

[Send0]

Gotcha, I think I’m just struggle to not over indulge in rice and potatoes because they’re so damn good. Plus I add a bunch of topping to it, weather it’s soy sauce and spicy mayonnaise or a bunch of toppings on potatoes. I’m gonna give it a try and see where it takes me

use vegetables instead... bell peppers, cabbage, onions, mushroom, asparagus, broccoli, etc.

You can make a bowl of food that's 3x bigger in volume compared to what you're eating now... and probably 30% fewer calories or more. The fiber will help keep you satiated and full.

I eat a giant bowl of chicken with tons of vegetables every day... and I top it with a zero calorie Asian style sauce that I make myself. It's delicious and my favorite meal of the entire day.

 

[Wizbang]

Estimate your body fat, multiply bf percentage against total body weight to get total pounds of fat.. Take total pounds of fat and multiply by 454g (total grams in 1lb of anything) to get total grams of fat. Take total grams of fat and multiply by 9 to get total calories you are holding in fat stores.

For instance, a man that was 200lbs @ 15% body fat would calculate it as follows.

200 x 0.15 = 30lbs fat
30 x 454 = 13620g of fat
13620 x 9kcal = 122580 calories in available fat stores.

Bravo. you didn't just send them to a calculator, you walked through the math!

 

[cavorite]

Which city are you in? In Thailand gai yang, larb gai, and pad krapow are good lean protein meals you can get anywhere.

Tom yum and som tam are healthy. There’s nothing wrong with rice since it’s in every dish. Just stay away from fried stuff and condensed/coconut milk they put in everything.

Was this gym guy Russian by any chance?

 

[Chasec2]

use vegetables instead... bell peppers, cabbage, onions, mushroom, asparagus, broccoli, etc.

You can make a bowl of food that's 3x bigger in volume compared to what you're eating now... and probably 30% fewer calories or more. The fiber will help keep you satiated and full.

I eat a giant bowl of chicken with tons of vegetables every day... and I top it with a zero calorie Asian style sauce that I make myself. It's delicious and my favorite meal of the entire day.

I need to find my a good low calorie sauce. I think the sauce is what’s killing me

 

[andy]

caloric deficit + cardio(walking!!!) on empty stomach
(running will damage your knees)

no drugs!!!

 

[Wizbang]

I need to find my a good low calorie sauce. I think the sauce is what’s killing me

1-2 tsp soy sauce
1/2in piece of ginger finely chopped or grated
1-2 cloves garlic finely chopped
1 tsp chili paste (Sambal)
1/2 tsp honey
Chicken stock or broth to desired consistency, heat in a small pan together and huzzah sauce.

 

[andy]

I need to find my a good low calorie sauce. I think the sauce is what’s killing me

what are u... The King of sauce !?? ...