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[Tiger Salman Khan]

Nice detailed updates..........

 

[the_alcatraz]

Thanks. What macro’s percentage do you suggest?
What food with high good fat % could I eat?

Thank you all for your encouragment!

I would like to answer to every message:

• I don't want to do a zero-carbo diet, not because i can't but because it's really dangerous to do. We can't remove completely a macro from a diet, because doing so will cause an hormonal imbalance. Macros in a diet must be all present in the right quantity;
• The Rye Bread that i mention in my diet is really low in calories and balanced (macros for a slice 60g);
• I have to eat more good fat, yes. I was thinking about eggs for fat, but any suggestion is welcome.

Monday 04 September 2023

Breakfast

• 60g rye bread with 2x whole eggs;
• 4x almonds.

Lunch:

• 100g white rice;
• 200g chicken breast;
• 200g zucchini.

Snack (will do at 16:00)

• 2x spelled biscuits;
• 100g tuna or 30g protein scoop

Dinner (will do at 20:00)

• 70g white rice;
• 200g chicken breast;
• 200g pumpkin.

Integration (MyProtein):

• Liquid L-Carnitin (i take Carnitin only when i go to gym);
• 2x Alpha Men;
• 1x Omega 3;
• 1x CLA;
• 1x Zinc & Magnesium;
• 1x Vitamin E

Gym

Morning

• 35 min cardio.

Evening (16:30)

• chest, back and triceps.

@Uranium96 while rye bread might have "good" macros, they are not good at your bodyfat level.
You need to train your body to use FAT for energy/fuel not carbs.

Lets make changes right off the bat.

I will lay out this change as an example:

Breakfast:
3 whole eggs
2 egg whites
6 almonds
2 cups of water boiled or steamed broccoli (6 medium spears)
4 capsules fish oil omega 3

Lunch:
200g chicken breast;
200g zucchini.
6 walnuts
2 cups of water boiled or steamed broccoli (6 medium spears)
4 capsules fish oil omega 3

snack:
you can have a protein bar like quest for snack
almonds walnuts

Dinner
200 grams of salmon (or other fish)
2 cups of water boiled or steamed broccoli (6 medium spears)
6 walnuts
large greens salad with apple cider vinegar as dressing

Breakfast > dinner should be in an 8 hour feeding window.

The above is an example but a clear one where you need to lower carbs and up the healthy fats.

 

[stevesmi]

i don't recommend cutting carbs, atleast in the long run. but learn the difference between good and bad carbs

brown rice, sweet potatoes, veggies, and fruit. all carbs but healthy carbs.

 

[JasonPriest]

when it comes to diets some guys love keto and some like other diets

 

[BodyMonster34]

bro make sure eggs good ranch fresh

 

[ceo]

bros you're 50% bodyfat you need to cut out the carbs nothing bad will happen

 

[ROIDDERS]

you're a huge dude 300lbs+ you need to cut carbs, you can add them later on in the diet

 

[chesty]

I would say for you low carbs is the only way to go, you will need to get into a ketogenic state to drop more bodyfat and do more cardio.

 

[Ulter]

you're so big that without high cardio low carbs you will have a hard time dropping the bodyfat

 

[StevenDarwinMD]

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