InGearX said:
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I am not sure what to eat during the evening times while loosing BF?
1) What can I eat at evening that will keep me full...
2) What about brown rice? It has lots of carbs... when can/should I eat it? evening?
2) And what kind of diet should I stick to in general to loose BF? No fats? No carbs?
Thank you so much...
if you wanna cut down BF%, u wanna cut down your carb intake, i.e. Brown Rice, Potato and anything carb related. Pump up your protein intake to 1.2 to 1.5 g of your body weight. (0.8 is not enuf, generally speaking 1g per lb of body weigth is recommended) I would personally do a 50/30/20 split amont Protein / Carb / Fat.
You also need to figure out the amt of calorie intake you are taking. In order to loose weight, u need to create a caloric deficit. (250-500 cal less than your maintainence)
Do cardio empty stomach in the morning, 80-85% of your MHR. Before careful on this cuz' if you push yourself too hard, you are training anerobicly and that won't help your fat loss at all.
I am not sure why you are going to bed at 2AM cuz' that's late and u won't be getting enuf sleep. But u might be doing that for work reason. In any event, try to avoid carb at night. Take simple carb post workout and if take complex carb in the MORNING or earlier the day.
To answer your last question, there are many diet you can follow. What I suggested above is just a general approach. A more extreme approach could be "Tha One Crumcake"'s Ultimate Diet or maybe you can do a CKD. However I haven't done either of them so I can't comment on the effectiveness. Do some search in the forum and I am sure you will find a lot of informatoin about it.
Hope it helps.
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