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[crazyhassan]

I'm not quite sure I follow.

Your diet right now comprises of ONLY fruits?

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When cutting, lower Carbs in increments because your body will get used to the change. What's your diet like these days?
Having gone through this phase myself, I'm of belief that it's 70% diet 30% workout (if not a greater skew).

initially i started at 123kg, back in mid April of this year, now at 106, now my macros are 190g protein, 200g carbs , 80ish grams fat, 2000-2200 calories is what i aim for ,

now what i will do is cut back my carbs to 140-150 , and have a carb refeed day every 5th day, and increase fats

 

[sandygtx]

@sandygtx
Wrong, very bad diet plan. First of all 190g protein is WAY TOO MUCH for you. Protein has an upper limit of upto 2.5g per KG of body weight (That is for serious body builders who do extreme amount of training). This is the upper limit, i don't take more then 2g of protein per kg of my body weight so if you are 50Kg in weight then max you can take safely per day is 100g protein, 125g at most. Taking more then that and your risk of getting kidney disease goes up significantly. Higher amounts of protein in your body puts significant amount of workload on your kidneys, a normal healthy kidney can keep up with the load as long as you don't overdose yourself with protein regularly.

2ndly, don't go crazy on beef, red meat although rich in proteins and creatine also have lot of fats and although i do understand you are trying to gain weight don't overdo on fats. Eat beef 4-5 times a week max (i usually take it on weekdays when i train, on weekends i go very low on meat and high in vegetables). Add beans in your diet, 1 cup of red kidney beans boiled, take them as is or with salad or rice whatever you prefer. Also i don't recommend taking 3 eggs daily, 1 yolk and 3 whites are ok. Drink lots of fresh juices (not the boxed crap even it say fresh) and eat as much variety of fruits as you can to get most amount of vitamins. Most fruits are very rich in potassium which helps your body fight cramps (the stiffness you get after exercising). Banana is a great fruit to take before your workout sessions are between to give you extra energy if your workout session is taking longer then usual.

Finally, as i said before stay away from fried things, potato is an awesome source of carb and an excellent vegetable if you use it right. Forget french fries, take it boiled or steamed. I preferred steamed potato's with black pepper and fresh lemon squeezed on them.

I highly recommend you get in contact with a good dietitian as he can guide you far better then me or any doctor can. He will find the best balance for you.

EDIT: Also add oatmeal in your diet, its a very good source of fibre and eat fish atleast once a week (again not fried). Fish is the best source of Omega 3 fatty acid and being meat also provides the same amount of protein as chicken.

thanks for such a detailed reply. the reason i put such high protein is because i read on different sites including bodybuillding.com that for ectomorphs(fast metabolism) should aim to get 1.5 g of protein per lb(121 lbs in my case). and the ratio of my intake should be 50%carbs(320g) ,30%protein(190g) and 20%fat...that is how i ended up with all this. Why do they say so? And if cut down on the proteins, how should i achieve my 2500 cal goal?

 

[crazyhassan]

thanks for such a detailed reply. the reason i put such high protein is because i read on different sites including bodybuillding.com that for ectomorphs(fast metabolism) should aim to get 1.5 g of protein per lb(121 lbs in my case). and the ratio of my intake should be 50%carbs(320g) ,30%protein(190g) and 20%fat...that is how i ended up with all this. Why do they say so? And if cut down on the proteins, how should i achieve my 2500 cal goal?

Most of their articles are directly related to selling their stuff, domt believe them, you are lucky if you have fast metabolism, up your carbs than, eat more chapati they have more protein compared to rice and its cheap as well,

 

[irtza]

I'm not quite sure I follow.

Your diet right now comprises of ONLY fruits?

- - - Updated - - -



When cutting, lower Carbs in increments because your body will get used to the change. What's your diet like these days?
Having gone through this phase myself, I'm of belief that it's 70% diet 30% workout (if not a greater skew).

Kind of yes . I'm drinking loads of water and taking only fruits for breakfast and lunch. But i need a specific diet , my aim is to get to 78kg in a month and right now i'm 90.

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[AbbY]

Kind of yes . I'm drinking loads of water and taking only fruits for breakfast and lunch. But i need a specific diet , my aim is to get to 78kg in a month and right now i'm 90.

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That's almost THREE times faster than the healthy, acceptable weight loss. Additionally, the fast weight losses like this aren't maintained, and that you can check on the internet, it's full of such super unhealthy crash diets (often fad diets too). You'll lose a bit of fat, but a lot more water mass and muscle mass, it's very unhealthy for your body and highly, highly not recommended because you'll gain all of it back soon (if not more of it).

The best approach is to aim at 1-1.5 kg a week, with a healthy, balanced diet (but higher protein and fiber content and less but not zero fat) and a little bit of workout spells in between to get the metabolism kicking. The rest is up to you. I can't assist you in the 'fruits only' diet or even Atkins because it's terribly unhealthy in the long run. If you're hellbent on ruining yourself, then go with it, but the internet is a gem of a place. You can read up on it yourself if you don't take my word for it =)

 

[irtza]

That's almost THREE times faster than the healthy, acceptable weight loss. Additionally, the fast weight losses like this aren't maintained, and that you can check on the internet, it's full of such super unhealthy crash diets (often fad diets too). You'll lose a bit of fat, but a lot more water mass and muscle mass, it's very unhealthy for your body and highly, highly not recommended because you'll gain all of it back soon (if not more of it).

The best approach is to aim at 1-1.5 kg a week, with a healthy, balanced diet (but higher protein and fiber content and less but not zero fat) and a little bit of workout spells in between to get the metabolism kicking. The rest is up to you. I can't assist you in the 'fruits only' diet or even Atkins because it's terribly unhealthy in the long run. If you're hellbent on ruining yourself, then go with it, but the internet is a gem of a place. You can read up on it yourself if you don't take my word for it =)

That's actually why i asked for some advice , what kind of diet could you recommend me ? What should i do that can help me achieve my goal as i've got only one month and i need to reduce 10 kg. My workout are intense but my diet isn't , please recommend me what i should add that'll get the metabolism kicking too :3

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[sandygtx]

hello...i heard that eating fried food should be avoid.
1.i wanted to ask that as im trying to gain mass..is it ok to eat fried eggs? or should i take it as an omlette(though it still uses oil)



2. im taking in beef as kebabs..i dont fry them on our tradition pan or "tawaa"...i cook them on a grill ..but it still takes some oil(olive)..though the grill is non stick...same goes for grilling chicken breasts...is it okay if i cook them this way coz i have been having some doubts as its not essentially frying but their is oil involved.

 

[Armughanaslam47]

hello...i heard that eating fried food should be avoid.
1.i wanted to ask that as im trying to gain mass..is it ok to eat fried eggs? or should i take it as an omlette(though it still uses oil)



2. im taking in beef as kebabs..i dont fry them on our tradition pan or "tawaa"...i cook them on a grill ..but it still takes some oil(olive)..though the grill is non stick...same goes for grilling chicken breasts...is it okay if i cook them this way coz i have been having some doubts as its not essentially frying but their is oil involved.

if u are trying to gain mass make homemade protein shakes and add raw egg whites in them (not the whole egg) and a mix of peanut butter, oats etc u will find alot of good recipe via youtube.
eating grilled food is better then our traditional cooking but as u said it still involves oil(but less) so i would suggest cutting down on them just a little bit and getting your intake by going a little vegan! if u can do that trust me u will see amazing results with minimum efforts.

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[sandygtx]

if u are trying to gain mass make homemade protein shakes and add raw egg whites in them (not the whole egg) and a mix of peanut butter, oats etc u will find alot of good recipe via youtube.
eating grilled food is better then our traditional cooking but as u said it still involves oil(but less) so i would suggest cutting down on them just a little bit and getting your intake by going a little vegan! if u can do that trust me u will see amazing results with minimum efforts.

Sent from my m8 using Tapatalk

i do take a fair share of my vegies already i was just worried about the way i cook my meat...i cant eat it boiled now

 

[Nva1]

Im 26 Years old , my weight is 190 pounds / 86 kilo's,I workout 6 days a week, I've asked my personal trainer and gym instructor many times to help me with a diet plan but they just tell me to eat apples etc. So i request the pro's to provide me an effective Lean Muscle diet, money isnt a problem.

Breafast ?
Lunch?
other meals ?
more meals ?
Dinner ? etc.

 

[puppet]

Im 26 Years old , my weight is 190 pounds / 86 kilo's,I workout 6 days a week, I've asked my personal trainer and gym instructor many times to help me with a diet plan but they just tell me to eat apples etc. So i request the pro's to provide me an effective Lean Muscle diet, money isnt a problem.

Breafast ?
Lunch?
other meals ?
more meals ?
Dinner ? etc.

is your body muscular or what type?
2nd whats your height?
if money isnt the problem I can help you choosing a good diet ,
and whats you goal?

 

[AbbY]

Im 26 Years old , my weight is 190 pounds / 86 kilo's,I workout 6 days a week, I've asked my personal trainer and gym instructor many times to help me with a diet plan but they just tell me to eat apples etc. So i request the pro's to provide me an effective Lean Muscle diet, money isnt a problem.

Breafast ?
Lunch?
other meals ?
more meals ?
Dinner ? etc.

http://www.pakgamers.com/forums/f3/diet-control-fitness-tips-124005/

 

[Nva1]

http://www.pakgamers.com/forums/f3/diet-control-fitness-tips-124005/

thank you .

 

[sandygtx]

NEED HELP WITH BENCHPRESS
hello. Ive recently started doing benchpress with bell bar. The problem is i dont feel anything in my chest. In the starting i took it as wrong angle as my shoulders used to hurt. I googled it alot and found out all the necessary steps like fixing back my shoulder blades and my back should be arched. Though it fixed the shoulder pain..but now i feel all the stress in my biceps and triceps and my chest does not feel a thing. Same happens with dumbell bench press. I am following all the steps needed but still my arms wear out and i dont feel a tug in my chest. I also tried doing some dumbell excercises of biceps before so that my arms dont activate more than my chest but it still did not work. Any help?

 

[alixalman]

Its normal. Your triceps are weak.
Work on them.
Dont do chest and shoulders on same day or day after. Keep them 2 days apart so your triceps gets enough rest.

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[sandygtx]

Its normal. Your triceps are weak.
Work on them.
Dont do chest and shoulders on same day or day after. Keep them 2 days apart so your triceps gets enough rest.

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So should i stop benchpressing for now?

 

[alixalman]

No. Keep benching. But give dedicated time to triceps. Keep longer gap between shoulder day and chest day. Give it some time. I had the same problem an year back. Took 2 months to fix.

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[devilscallmedad]

Im 26 Years old , my weight is 190 pounds / 86 kilo's,I workout 6 days a week, I've asked my personal trainer and gym instructor many times to help me with a diet plan but they just tell me to eat apples etc. So i request the pro's to provide me an effective Lean Muscle diet, money isnt a problem.

Breafast ?
Lunch?
other meals ?
more meals ?
Dinner ? etc.

Hard to say, depends a lot on your height, bodyfat and goals. If you are bulking, eat around 300-400 excess of your daily calorie requirement and take 0.8g of protein per pound body weight. So basically you should be getting 150 grams of protein per day and +300/400 your calorie intake. High protein foods are chicken, fish, eggs, dairy etc NOT apples.

 

[Nva1]

Hard to say, depends a lot on your height, bodyfat and goals. If you are bulking, eat around 300-400 excess of your daily calorie requirement and take 0.8g of protein per pound body weight. So basically you should be getting 150 grams of protein per day and +300/400 your calorie intake. High protein foods are chicken, fish, eggs, dairy etc NOT apples.

Hello there, i lost 11Kg in 60days my weight is 75 now. Body fat is 22%, My Height is 5.8, Age 26,
Goals =to reach 10% body fat or less while bulking my Chest,biceps/triceps ,Shoulders.

Curently im taking 5 meals daily with 2-3 Hours of Gab between them.

Meal 1 Breakfast = Black Coffee with 2-3 Bran Breads.
Meal 2 1 scoop (42g) Protien Shake as Meal replacement.
Meal 3 Lunch = Chicken chest with 1 apple and Green Tea. (sometimes boiled white rice with the chicken)
Meal 4 1 scoop of Protien Shake right after workout.
Meal 5 Dinner = Chicken Chest piece with Salad.

Im also taking 3caps of Multivitamins daily = 1 Each on Breakfast,lunch and Dinner for my skin and Hair.

Letme know what do you think.

Thank you

 

[syedtouqeer]

[MENTION=125526]Nva1[/MENTION] May I ask you which Vitamin caps are you taking ?????