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  • Posted On: 06-06-17, 5:15 pm (EDT) #1

    Fat loss mealplan

    June 6, 2017, 5:15 pm

     

    Hey, Scott


    I've watched your video about making a good mealplan and I made the calculations with my measurements. I still have a lot of questions, the ones beneath are the first that come up to my mind. I don't have any experience in building a mealplan or measuring my intake, so all tips are very welcome. My intentions are to get leaner, gain strength and improve my muscles to enhance my performance in my sport (handball).


    1) So you're suggesting to take 50-100g of carbs for a fat loss mealplan. To maintain the calories needed, I have to compensate the lower carbs with more proteins and fats. I don't understand that more fats will end up in less fats... Or can I just compensate all the carbs with proteins?


    My calculations give me this: 145g P - 273g C - 51g F. (with 1.0 for C and 0.35 for F). Less carb intake would end up in something like this: 280g P - 50g C - 90g F. Or 430g P - 50g C - 51g F (if I maintain the amount of fats). Which is better or how you would you alter those numbers? (My avg BMR is 2450 so everything between 2000-2200 Cal should be good right?)


    2) In my chemistry lessons I learned that saturated fats are unhealthy. What's your point of view on this? Do you recommend some sort of limitation on those? Or do you recommend a certain proportion between unsaturated and saturated fats? I haven't noticed any distinction between those two in your videos.


    3) For the same reasons as in question 2. Do you recommend a limitation for actual sugars in carbs? You know like in the containings of nutrient it often says '...g carbohydrates of which are ...g sugars' or something. I've been told to avoid those actual sugars. How bad are those for the shape of your body?


    In case you need this:
    Body weight = 173 lbs
    Height = 1m80
    Body fat% = 16.2 % (this is measured with a balance. It sends some sort of pulses through your body. I don't know how accurate that is)
    Lean weight = 145 lbs
    Avg BMR = 2450


    I exercise 3-5 times in a week.

    If you need to know anything else, please ask.


    Grtz Kobe

  • Posted On: 06-14-17, 10:17 am (EDT) #2

    Fat loss mealplan

    June 14, 2017, 10:17 am

    I just found the FAQ section of the site and it pretty much covered question 2 and 3 ;) But I'm still trying to figure out the correct macros.

     

    I'm also checking possible meals. I can conclude that 50 carbs in a day is rather hard since almost everything has carbs.

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