Diet plan

hi, I'm looking for help with a diet plan - I'm looking to drop some weight and willing to pay

Please add my Skype (decimatesythe) or Discord (Decimate#4026) for more info and the specifics.

 

Just cut out sugar, cut out saturated fat and lower your carbs. Losing weight is more so about shifting your habits then following a diet plan. For example, if you normally have a chocolate bar for a snack which it with a muesli bar or some nuts, don't try and cut habits out, change them instead.

Also, some form of exercise regiment is useful not just for lowering body fat but also giving you the energy to succeed in your goals each day.

Also, you need to understand that different people have different body types and at some point, you'll meet your threshold.

 

I´ve gone from 95 kg to 63 lowest and carved myself up to 76 with a bodyfat of 5-6%ish,

Pming you on discord

PS: Rn I gained myself again to 93 last week and cut myself to 84 today losing lots of water weight, gained muscles and lost fat. (This only works if you are experienced in the gym and motivated tho)

 

My biggest tip for tracking diet is to use some form of app/program to count calories. I know it sounds tedious but there are so many easy apps nowadays. I personally use Myfitnesspal; for example i eat a banana, i literally type "banana" and it automatically gives me the calories with fat, carbs, protein percentages. It calculates calory intake based on your height, weight, gender, activity level etc.

Edit: it also gives u a choice how much per week you want to lose; When i have high stress periods i go with 0,25kg/week and then when i have more time and can work out more too i got up to 1kg/week and it calculates everything for u

 

That is good if you already have some kind of schedule going and are able to nail down on your macros. Though, when starting out I think it's best to start off easy with small goals like no carbs after 6 or no sugar.

 

eh personal preference, for me it was easier to just slowly reduce calories doesnt have to be much you can start with just recording an average day and doing -100

Also i dont really agree with carbs after 6 thing.... if you want to do something worth it do intermediate fasting aka no food for 16 hours (including sleep) but theres no point not eating carbs in the evening if your just gonna replace that with fats and proteins..
Also no sugar is really misleading for someone starting out bcuz media tries to tell us fruits are bad bcuz of sugar which is bullshit.

And trust me im talking from experience i dropped 25kg in the past year mainly tracking calories, intermediate fasting and working out a fuck ton

You dont need a schedule to lose weight in the most basic form its calories in vs calories out, as soon as you get that going you can start tracking macros and eventually micros

 

Have my BA in Sports Therapy and several license to do with personal training, hit me up lets get something going for ya.

 

Spend a couple weeks finding your maintenance calories (use a calculator to get an estimate).

Eat estimated amount throughout the week.

Weigh yourself every day. Remember to be in similar circumstance every day (i.e. I weight myself after taking a shit and showering)

Get the average weight of your week. If you stayed the same, you found your maintenance calories, if you didn't adjust accordingly.

After you found your maintenance calories, I recommend dropping 300kcal, and dropping more when you start plateauing. I wouldn't go under 700-750 calories below maintenance.

If you plateau after you drop 500+ calories, introduce cardio.

Plateau again? change up cardio to HIIT.

Its hard to hit all the proper nutrients but try to keep a good balance. (i.e. dont get 200 carbs and 50 protein and 20 fat) .

I personally like 35%carb/40%protein/ 25%fat.

You'll be shredded in 12-16 weeks. Good luck

 

You don't need someone to tell you what to eat to be honest. You know what's good for you. If you eat your vegetables and protein and keep your grains and sugars to a minimum while working out. You're gonna lose weight quickly. Unless you have a condition.

 

I’ve tried those. I feel like after having a strict diet for 1-2 days I just break it and end up over eating on sugars.

 

PM me for my skype.

Don't need any pay or compensation.

Happy to walk you through / help you set a proper diet based on your goals, and how hard you're willing to commit.

 

YouTube "Peter attia", guy is a genius

 

lifehack, start using tobacco, it prevents you from having the urge to grab a snack. When i was around 15 my weight was around 95-100kgs/210-220 lbs, but after a year of cutting down on snacks & "small-time" dieting i went down to 75-80kgs/165-176lbs (which is ideal for my height). Also it's easier to get ripped when u start of skinny than if you start off larger.

 

Dumbest shit Ever LOL

 

Gonna tell you right now "diets" will work for the time being but a lifestyle change is how you maintain the lost weight