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hi bro sorry for taking to long to answer
to many things that i didnt have much time to entred my body space
you can look for your answer in the picture poset i posed ,i wrote there my diet
good luck
H.I.I.T cardio exercises will provide amazing results! For losing fat my friend. Don't worry about all this other crap, its only going to confuse you. Just go to my website bro, its all straight forward...
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A little under 1 gram per body pound.
Cardio I like to switch between the stationary bike and the treadmill on low-Med. incline. I am trying to up my carbs a little at a time for energy.
I'd recommend about 75 carbs max for four days. Make sure to do high reps during first cpl days on training days then get in some cardio on the third n fourth days for 30-60 mins to increase fat loss. Then on 5th day do early morning fullbody workout and eat lots of carbs after the workout AND every few hours after for the rest of the day.
Ya you needto carb load nc u can't stay lowcarb for too long a pd of time otherwise ur body starts sending all kinds of crazy signals to it's systems especially endocrine ..., hormones!!! And that can really blunt fat loss and start to cause unwanted tissue loss like muscle or worse... Bone!!!
As for carbs, depending how high you go, you actually don't want to eat the really complex foods as they'll fill you up too fast (thus you won't get enough carbs overall) and the high high amounts of fiber associated with the amoutn of carbs you'll need to acquire, will give you upwards of 100g of fiber in a day. :)
So shoot for carbs like fruits and use pastas, white rice, and you can see how you do with bread (whole wheat should be fine since its flour still).
hey that's a good start. here's one thing to consider. your protein requirements aren't based on energy, they're based on body composition, so they wont change much . So you should be getting around 1g per lb of bodyweight. Fat is the same, its basic on body functions, but not energy per say, as fat is essential to body functions, so 40-60g is good daily value. For carb cycling, it is lower, especially on carb up days.
also, as far as carbs go....
depends how low ur carbs go... play around with them, and let me know how low you plan on going during ur low carb days, cause that will determine how soon u need to carb load. u can still eat a piece of fruit or two, especially after ur workout, and also in the morning have a bowl of steel cut oats or soemthing on ur low carb days.
hey man. it took me about 8-9 weeks. for cardio i switched up between running outside and doing low impact like the elliptical or walking the treadmill at a high incline and lower speed.
i inadvertently ended up doing high intensity intervals while I ran b/c i almost always did a couple sprints in my runs just b/c of motivation and songs :) lol.
For breakfast I'll have scrambled .. 1 or 2 actual eggs and like 5 or 6 whites.. Then I love!!!!!! Ezekiel bread (flourless bread) with a small amt of natty pb or some nut butter.
Depending on if I'm cycling carbs I'll eat a big serving of broccoli or similar veggies. It's easy and so tasty to throw a variety of veggies in with eggs n make an omelette
And yes, I do refeeds via carb loading/cycling
hey ty, you look pretty lean already in your pics, if you can see your abs, you're at or below 10%. i eat a ton of veggies man... green fibrous veggies. then i eat lots of chicken and eggs. i actually do love helthy foods. my favorite is Ezekiel bread. i eat low carb for the most part, b/c when you eat healthy, it ends up being low carb. ie. veggies are like no carbs, and fruits are higher but you dont end up eating too many fruits to matter.
