yep
lose weight n gain some sexy muscle.

This post has been edited by Delacrox: Aug 8 2012, 11:57 PM

@delacrox
i'm assuming your 2000kcal/day requirement mentioned already includes the 10-20% calorie deficit for weight/fat loss:

1. eat you body weight in protein in lbs. (ie. 92kg = 202.4lbs therefore 203g protein)
2. 203g protein = 812kcal from protein, so, 2000 - 812 = 1188kcal to be split to carbs and fats.
3. as mentioned earlier, go with 90% (good) fats = 1188 * 0.9 = 1069kcal which means about 118g fat per day.
4. for carbs, 1188 * 0.1 = 119kcal giving you about 30g of carbs per day.

in summary, look at getting 203g of protein, 30g of carbs and 118g of fats per day.

ah. i see.. ill try to keep intake count as u suggess and update the result later. thx for such informative guide.

it keep me motivated.

keep pushing play.

---

Added on August 9, 2012, 12:30 amThis post has been edited by Delacrox: Aug 9 2012, 12:30 AM

30g of carbs a day would be very low quantity. That is like doing a Keto diet which for some people are suitable to do it. Maybe upping the carb intake a little bit, prolly around 70g - 100g.

ill try keto like diet first than later if i feel too week ill balance out the fat n carb intake.

@alien9
i did consider that however, knowing that there's bound to be some 'hidden carbs' for lack of a better set of words, sneaking in through his daily diet so it would leave him some room to tolerate this margin of error. also, personally i wouldn't consider counting the carbs you get from eating vegetables like brocolli and lettuces unless for some reason you're consuming them by the truckload on a daily basis if you know what i mean.

This post has been edited by whatdamn: Aug 9 2012, 01:10 AM

@whatdamn
does taking carb from recovery drinks count as heavy?

carb is carb and no matter where the source is, it is still carb be it bad or good ones. Carbs from vegetables should be counted be it less or not. If not, why bother counting calorie if you left out other things that you've ate.

---

Added on August 9, 2012, 1:18 amwhat do you mean by heavy?

This post has been edited by alien9: Aug 9 2012, 01:18 AM

issit like taking carb from veggy cause it seem like pure carb or all carb are the same no matter where it came from. correct me of wrong.

@delacrox
read the nutrition label on your drink container. take the amount of carbs and compare that with your plan to see how it does/doesn't fit.

@alien9
that last statement was aimed at my own personal preference as i'm looking to fill out my weight class so 100kcal to me is insignificant but to someone who's cutting may consider this amount as the straw that breaks the camels back when they're coming up with their diet especially those who are counting to cut/lose weight and on a strict keto diet.

---

Added on August 9, 2012, 1:40 am@delacrox
you'll notice that for raw vegetables, the caloric content from dietry fibres are usually discounted already from the total caloric content of said food. all carbs are not equal as each spikes your insulin levels differently. have a read on the glycemic index (GI) of foods to increase your awareness.

This post has been edited by whatdamn: Aug 9 2012, 01:40 AM

ok. ill do some research on GI later on