Thanks for the information mate, I will reshape my diet around that plan. I got my TDE calculated, from various sources and took the average. All the calculators I used say my TDE is 2400-2600, so I'm taking 2500 as the average and eating 500 calories under in order to lose approximately 1 pound per week. Here are my goals for my new diet.
Calories: (2000)
Fats: 0.8g/kg (so thats, 0.8 x 79kg = 63.2g
Protein: 2g/kg (160g)
Carbs: Will try various numbers, to see which ones better me the most, trial and error essentially.
Base your eating structure on your personality and lifestyle. If 6 meals a day makes you feel good and suits you (allows you to not get too hungry, overeat, undereat etc etc) then do that. Same goes for if you wanted 1 meal a day. If eating 5-6 meals is really hard to do then drop the meals frequency to what suits you. Some people eat 1, some 2-4 some 5-8. For you though anything more than 4 may not feel that filling due to the calorie limit.
You can also add some low intensity work to increase your calorie intake if you like more food. Personally I walk on average about 2 hours a day (broken up to suit my life) so that I can take in about 7-800 more calories (I am bigger than you so burn more cals moving my big ass around). This is during a fat loss stage, if I was maintaining or bulking up I would not need as much due to my high calorie needs already. So as you can see I like to eat food, 2700 for me feels low so I add exercise of about 1-1500 calories a day to increase my food intake and keep me sane. Work out what you need. You could also do this by playing sport during breaks at school, and walking/riding to and from school etc etc. Don't make it too hard.
In regards to your weight loss I think you would be better off eating at maintenance levels and just training hard and smart. At your age you will grow well. Unless you are quite fat don't try to get too lean it will come as you don't eat in excess and keep training.
This.1. You are not getting in enough fat
2. You are probably not getting in enough calories, depending on dinner size.
3. You do not need to eat so many meals
Guidelines:
0.8g/kg of fat as a minimum to keep up hormone function
2g/kg of protein as a minimum, especially when dieting
Carbs are at your discretion as they are not essential
And this.Base your eating structure on your personality and lifestyle. If 6 meals a day makes you feel good and suits you (allows you to not get too hungry, overeat, undereat etc etc) then do that. Same goes for if you wanted 1 meal a day. If eating 5-6 meals is really hard to do then drop the meals frequency to what suits you. Some people eat 1, some 2-4 some 5-8. For you though anything more than 4 may not feel that filling due to the calorie limit.
You can also add some low intensity work to increase your calorie intake if you like more food. Personally I walk on average about 2 hours a day (broken up to suit my life) so that I can take in about 7-800 more calories (I am bigger than you so burn more cals moving my big ass around). This is during a fat loss stage, if I was maintaining or bulking up I would not need as much due to my high calorie needs already. So as you can see I like to eat food, 2700 for me feels low so I add exercise of about 1-1500 calories a day to increase my food intake and keep me sane. Work out what you need. You could also do this by playing sport during breaks at school, and walking/riding to and from school etc etc. Don't make it too hard.
In regards to your weight loss I think you would be better off eating at maintenance levels and just training hard and smart. At your age you will grow well. Unless you are quite fat don't try to get too lean it will come as you don't eat in excess and keep training.
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