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Found 2 results

  1. Hi everyone I need to lose weight , working on jason blaha ICF( cutting version) My weight is 103 I need to be 85 kgs. My diet will not be less than 160 gm protein and not less than 80 gm carbs about 1600 calories Iam still beginner and my training weights are increasing Please give me your opinion and advice for below diet Break Fast: 1 scoop of whey protein + 25gm oat + 1 yogurt low fat + 1 banana ( My workout will be before break fast so I will take black coffee and banana before workout and 1 scoop of whey protein + 25gm oat + 1 yogurt low fat after workout ) Snack : 200 ml skimmed milk + 20 pcs of nuts Lunch : 300 gm of chicken breasts + 100gm spanish + 1 brown toast Snack: 100 gm of cottage cheese Dinner : Big Salad plate + 140 gm tuna + 1 tablespoon of olive oil Before Bed: 1 apple Some times i wake at night and feel hungry I will eat low fat yogurt or cottage cheese
  2. Hi everyone I am 28 years old about 102 kg and 178 cm and lifts (strength/hypertrophy candito routine ) about 4 times a week with no cardio. I need to ask the following 1 - I need to lose about 1 kg per week to reach my ideal weight in 5~6 months to lose 20 kg and weight 80 ~82 kg I calculated my calorie intake must be about 1700 calorie through this webpage http://caloriecount.about.com/ are they accurate ? 2- do I have to take 200 gram protein (according to my weight) as minimum?? OR I can work with 100 gram protein 200 gram protein is high , I think I will have to use whey protein . Although I feel that 200 gram protein is many to eat through day i care about strength more than muscle gain , but in both cases protein is important 3- is it is better to eat clean and track my calories ? or there is certain diet plans I can follow it need ur advices