Hi Guys , I am Eric from Malaysia I am 17 and is currently taking my exams. In my country maintaining a good diet is hard since all the food are high in fats and low in protein. I somewhat like cooking and I decided to cook my every meal. Do you guys have a simple recipe consisting of chicken and veggies. I need a variety since eating the same thing will bore me . Thanks

Hey Cesar!

 

Great progress so far man! Amazing stuff.

 

First thing is you can't spot reduce body fat. As you lose more fat and lower your body fat percentage, you will see some fat go from your stomach, but that will also probably be the hardest part to lose fat, and will stick around for the longest.

 

With 22% body fat, it's normal to not see your abs. You need to be probably lower than 15% to start seeing some definition, and 10% or lower for really good definition.

 

I would suggest your best bet for losing fat will be to incorporate some HIIT cardio into your routine, as well as some total body circuits. These will help boost your metabolism so you burn more calories and fat.

 

Your meal plan will be even more important though. You're on the right track by eating low carbs and high protein. You have some pretty good numbers there, but if you are eating 117g carbs every day, that's pretty low and you should definitely have a re-feed day at least once a week, on your most intense workout day, where you boost your carbs and maybe even double them.

 

How much of a deficit are you in? What is your BMR? You don't want to eat to few calories, because you want to lose fat but preserve and build muscle. That also means you need to focus on eating well almost everyday, and trying hard to always hit close to your macros. Having 400 calories of food in one day might help you lose weight, but it won't necesarilly be weight you want to lose. A cheat day is OK once in a while.

 

You say you think your diet is letting you down - what sort of food do you use to fill your macros? Lean proteins from meat and eggs? Wholegrain carbs, vegetables? Healthy monounsaturated fats, and some healthy saturated fat (cocnut oil)? These are all important. Don't forget about your micronutrients too, like your vitamins and minerals.

 

You're right, patience is important. Building a great physique is a marathon, not a sprint. It won't happen overnight. Work hard and results will come! #HTH

 

Jordan

Thanks for the advice, really thankful for your comment. couple of questions,

Whats a refeed day? should I keep everything the same and just increase my carbs more and if so by how much? Also, do you know any total body circuit workouts for legs, I'm not a beginner so I could something more harder. Thanka again for the advice. I'll be patient and keep going. I'll keep my macros and food intake in check. And I will put some HITT CARDIO on Monday Wednesday and Sunday. Also in like a week ill replace a pull day for a full body circuit