Smerfu, Diet to Lose wieght for men?

[Smerfu]

Hello Muscle Mass Brothers I am looking for perfect diet for myself.
I am 100kg men around 173 cm height.

I have always practiced sports whether it was in the gym or outdoors. However I have always been lacking good diet to keep myself fueled for next training but at the same time been able to lose body fat and getting shaped. How should I begin with my diet do you have any templates of calculating the right amount of nutrition.

My training is based on interval cardio training 6 a week and 3 times a week gym workout.
My aim is to get better shape any information, tips and tricks would be pretty useful.

All the best to Muscle Mass Brothers team.
Waiting for yours reply.
Smerfu

[Scofield]

Hey, nice to see first person on our forum! First of all please write what kind of diet your are on right now. Are you calculating your proteins, carbs, fats - calories? Please write what kind of food you usually eat and amounts so I can have look where we are at the moment. Also please write what kind of lifestyle you are having. I mean if you are manual worker (builder) or you doing some kind of office work? Thank you

[Smerfu]

Hi Scofield
I do not keep to any strict diet. However my normal week looks like:

Breakfast:
Bowl of cereals with milk or 3 eggs with toast

Lunch:
Chicken Breast, Rice, Salad and some kind of a sauce.

Dinner:
It will be similar to my lunch as I cook more together to have it for 2 eating portions.

Last portion of food will be
Cottage cheese or yogurt with fruits

I am not calculating my proteins, fats, calories. If you would be so kind to help me out with calculating it.
I am working in the office to answer your last question.

Waiting for your reply welcome any other questions and thank you for considering my post.

[Scofield]

Its good to see that even thought you are not calculating your meals at least you are eating correct food (except for 'some kind of sauce') later on today I will compose diet for you so we can work on it and make any changes before actually being on it. Another good point will be to open a training diary (you can find it on our forum) so I will be able to see what kind of training you are doing. Maybe we will need to make some changes there too.

Muscle mass Brother Scofield

[Smerfu]

Okay Mr Scofield I will create diary soon and write it up on forum.

[Smerfu]

After a calculation that I did with Harris Benedict equation:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
1436.6 + 863.6 – 149.6 = 2150.6 x 1.55 = 3333 calories – 500 = 2833calories

To lose -500
To gain +250 to +300
Exercise factor for 5 days of training would be 1.55 or 1.7 depending on how body adapts to the calories consumed.

That is how I will split calories from Monday.

Meals:
2833 / 5 meals = 566.6 calories per meal
566- meal 1
366 – meal 2
666 – meal 3
366 – meal 4
666- meal 5


If there is anything you see wrong or interesting please let me know.
And if you have any examples of how to balance my diet to fit to those calories I would be thankful.

[Scofield]

Hi. What you have said is not wrong, but my idea will be to try a "fat diet" in your case. Fat diet actually means that right now your body treat carbohydrates as a "fuel" but when you are on fat diet your body is smart enough to do a metabolic shift, so instead of treating carbs as fuel it will be using fat as fuel for your body. So actually you will need to count all carbs at your diet so it won't go above 30g per day, by that you will make your body in state of ketosis. –I explain below.

I will make it very simple to understand - when your body is state of ketosis you will lose fat even when you will be giving out your urine. So by doing that you will lose your fat in very quick way, but we have to remember to keep an eye on you and your progress so you won't burn your body Usually your body need 2 weeks’ time in order to do "metabolic shift".
The best way to start being in ketosis state is to eat lot of fats and proteins with little amount of carbs (30g) for 5 days and then carb-up for another 2 days (for example you eat fatty meat from Monday to Friday and then HIGH amount of carbs, moderate fats and little amount of proteins for a weekend)

The diet that you will be on over the week will keep your testosterone and grown hormone lever up and weekend diet (carb-up) will increase your insulin levels.
After weekend (your carb-up days) the best way is to keep the diet of 80% of fats and 20% of proteins which means no carbs at all. Because of your low protein levels, your insulin level is decreasing faster because proteins can be transferred in order to make glucose. After those 2 days your body will need more proteins for your muscles so they won't burn out. So we change diet to be 65% of fats, 30% proteins and 5% carbs, by doing that we are SURE that we are in state of ketosis and also we are sure that we have enough proteins for our muscles.
The key point is to not to exceed 30grams of carbs in those days when you have them in the diet - for example if you will eat broccoli as a vegetable, 100g of broccoli has around 4g of carbs - it’s very simple to calculate it and don't exceed 30g a day

Here is what you should eat form Wednesday to Friday. On Monday and Tuesday just simply remove the vegetables from your diet so your carbs will be at 0.  On the weekends eat the same food but add 200g or rice to the meals. (I split your daily needs to a 6 different meals but you can cook meal 2/3 and 4/5 together and just split the portion to a half) - That will save you some time of cooking

I
5 eggs + vegetables
II
Fatty meat 250g + vegetables
III
Fatty meat 250g + vegetables
IV
Chicken breast 200g + vegetables
V
Chicken breast 200g + vegetables
VI
Salmon fillet 200g

If you don't understand something what I just wrote don't worry, some time ago I didn't have a clue what is "fat diet" and state of ketosis, so feel free to ask any questions

*Fatty meat is for example pork neck, minced beef, minced pork etc. - you can see it on a label of food that you are buying - the fat in it is actually very high.

[Smerfu]

Thank you for your time to explain fat diet to me. I will try it for a month or so and will post the results starting from tomorrow. If I will have any questions I will post them here also I will comment weekly on the diet and let everyone know how it went.

[Smerfu]

Okay so after first week of the diet I can confidently say that it is pretty easy to keep it as I love eating meat. I have included in my meals carbs in the shape of vegs of course I have calculated that I do not exceed 30g of carbs. The vegs I ate were broccoli, spinach, tomatoes, onion, garlic, basil, ice salad. As I have to avoid sugars I did not eat any fruits. I also got used to not using sugar in my coffee and limited to one i coffee in the morning only.

Note: I have liked to drink energy drink even sugar free one but I have avoided them and replaced them with green tea which is great caffeine source plus its healthy and helps in burning fat also works as antioxidant.

Weekend I have included 200 g of rice on Saturday and Sunday which gave me burst of energy which was awesome as on Thursday and Friday I felt a bit tied.

I checked and the reason for been tied was the low insulin level which is normal in this diet that is why rice gave me burst of energy when body started to create insulin.

Those are the things that I have seen in the first week will let know how the second week went.

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