Originally Posted by CarlosTheGaucho
That's correct, in addition to that:
It really is no rocket science:
Your basal metabolism is say 8 000 kJ per day
If you sit by the PC whole day you may burn say 10 000 kJ per day
So if your intake is 10 000 kJ per day you're even
Make sure you eat the right things, not processed food,
Food is your fuel and food is what your body is build from, if you eat shit you're body won't look good
So take say 5 small meals a day, meals that make sense, don't torture yourself with food you don't like but find something healthy that you actually like
Then you need some protein, at least say 1 g per kg (2,2 g per pound?), you need more if you do weights, you can raise it to as much as 2 g per kg if you do weights, but not more otherwise the body will store it, and not use it for regenerating and building muscle
The rest should be carbohydrates, complex carbohydrates, not processed
Try not to do more than 50 g of fat a day, fat is in everything and it's essential, your hormones need fat, but not more than cca 50 - 70 g of intake a day
Put together five meals a day that correspond with that above and give you say 10 000 kJ
Each meal say 15 - 30 g protein
5 - 10 g fat
30 - 60 g carbohydrate
(very roughly) but it really is not rocket science
NOW you need to raise the amount of energy you burn:
I am doing 600 calories which is roughly 2 400 kJ per cardio session, which is say 50 minutes of intense cardio
You may start with less, say 1600 kJ per session which is 50 minutes in lower pace or say 30 - 35 minutes intense, I recommend a longer work out because it takes as much as 15 minutes till you start to burn fat
Also, you shouldn't go over 70 pct. of your maximum heart rate, measure your maximum heart rate and keep it around 70 pct. during the whole cardio work out
That means your intake is say 10 000 kJ but you burn say 11 600 kJ a day, which is good and you can play with it, do whatever works and doesn't make you feel tired or something
That way you'll be slowly burning fat, be patient at the start, keep the routine, keep discipline, already in one month time you'll be able to see first results
Just a very rough example of the process ..
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