dietMark: How much protein, carbs, fats should I consume?
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I'm sure this questioned has been asked but I couldn’t find it..
"How should I build my meals?" That is, how much protein, carbs, fats should I consume?
From what hour should I change my carb source to veggies? And during those hours that I don’t, should I still eat veggies?
I weigh 86 Kilo with 20% body fat. I want to go down to 10% body fat. How long should it take me and how do I know if I'm on the right track?
This is my current diet plan,
Meal 1:
5 egg whites
Half a cup of oats
Meal 2:
250 gram of cottage cheese
2 slices of whole wheat bread
1 cucumber
Meal 3:
Palm (plus a bit) size of chicken breast
Fist size of carbs (either brown rice or sweet potato)
1 cucumber
Cabbage
Meal 4:
1 can of tuna
3 hard boiled egg whites
Celery
Mushrooms
Cabbage
Meal 5:
Palm (plus a bit) size of chicken breast
Celery
Broccoli
Meal 6
Protein: if it’s a good day and we have fish or read meat then I eat that. If not, I eat another meal like "meal 5"
For my post workout I have my protein shake with 5 grams of creatin and 2 bananas
I would be more then happy if someone can help me make my diet more appropriate for my goal
Thank you!!
"How should I build my meals?" That is, how much protein, carbs, fats should I consume?
From what hour should I change my carb source to veggies? And during those hours that I don’t, should I still eat veggies?
I weigh 86 Kilo with 20% body fat. I want to go down to 10% body fat. How long should it take me and how do I know if I'm on the right track?
This is my current diet plan,
Meal 1:
5 egg whites
Half a cup of oats
Meal 2:
250 gram of cottage cheese
2 slices of whole wheat bread
1 cucumber
Meal 3:
Palm (plus a bit) size of chicken breast
Fist size of carbs (either brown rice or sweet potato)
1 cucumber
Cabbage
Meal 4:
1 can of tuna
3 hard boiled egg whites
Celery
Mushrooms
Cabbage
Meal 5:
Palm (plus a bit) size of chicken breast
Celery
Broccoli
Meal 6
Protein: if it’s a good day and we have fish or read meat then I eat that. If not, I eat another meal like "meal 5"
For my post workout I have my protein shake with 5 grams of creatin and 2 bananas
I would be more then happy if someone can help me make my diet more appropriate for my goal
Thank you!!
By Amazia Fensterheim – over 1 year ago
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Your diet looks like a very good ratio of protein to carbs and a good amount of vegetables.
Using your present diet as a baseline, you can decrease the serving size of the carbs at your second and third meals if you find yourself hitting a plateau and stop losing fat.
Another recommendation would be to add some fatty fish three or more times per week or add a fish oil capsule or two daily.
For a brief article that goes over all the steps to get your diet right, see the article -
http://fitnessinventor.com/articles/1789-musclediet-six-pack-plan
Nutritionist and Supplement Specialist