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45% 45% 10% diet

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Peter_M
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2006/07/12 12:31:40 (permalink)

45% 45% 10% diet

Im on diet taking 203 grams of proteins and carbs and 20grams of fat per day.. do you think its poor in fat, im dieting to loose eccess fat my body fat% is 19 and i want to lower it to 10%. should i use a different combination of carbs proteins and fats? thanks in advance :)
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    RE: 45% 45% 10% diet 2006/07/12 12:35:07 (permalink)
    Regardless of stats or goals that isn't a good diet for health, gains or cutting purposes. Fats are essential in the diet.
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    Peter_M
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    RE: 45% 45% 10% diet 2006/07/12 12:40:45 (permalink)
    so what is best.. should i take 20% of fat and 40% of carbs and proteins?
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    RE: 45% 45% 10% diet 2006/07/12 12:56:06 (permalink)
    Have a read at the thread at the top outlining the format of how to post your diet. Its too difficult to comment without some knowledge of your stats and goals. However your fat intake is too low.
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    Peter_M
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    RE: 45% 45% 10% diet 2006/07/12 13:07:18 (permalink)
    my goal is to incerase lean body mass and decrease alongside my diet im doing exercises with dumbells 3 days a week too
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    RE: 45% 45% 10% diet 2006/07/12 13:10:36 (permalink)
    I still can't really comment without your diet. Read the post at the top of the forum.
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    Peter_M
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    RE: 45% 45% 10% diet 2006/07/12 13:20:37 (permalink)
    9.00 i get up and do 30 mins of air walker
    9.45 3 egg yolks with 45 grams of quacker oats with skimmed milk i take a multivitamin capsule and 1 gram of vitamin c
    11.45 i take a low fat yoghurt and a special k bar
    1.45 i take 8 ounces of chicken breast or fish or tuna and a vegetable salad with lettuce onions tomatoe and green pepper) and 2 whole meal bread slices
    3.45 i will take a 150grams tin of tuna with cracker breads
    6.30 i will make a salad with 3 egg yolks a can of tuna and vegetable salad on 4 wholemeal slices toasted
    thats my last meal
    then i will train at about 11 or 10 in the evening and after i'm finished i will take 250ml of milk
    i know its not the best of diet and routine but im still green i started learning and searching on fat loss and body building about 2 months ago so i will be glad
    if you please can tell me whats missing and what i should add in my diet thanks in advance :)
    post edited by Peter_M - 2006/07/12 13:24:05
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    RE: 45% 45% 10% diet 2006/07/12 13:33:34 (permalink)

    ORIGINAL: Peter_M

    9.00 i get up and do 30 mins of air walker
    9.45 3 egg yolks with 45 grams of quacker oats with skimmed milk i take a multivitamin capsule and 1 gram of vitamin c
    11.45 i take a low fat yoghurt and a special k bar this isn't a great meal, too low in protein and unsubstantial
    1.45 i take 8 ounces of chicken breast or fish or tuna and a vegetable salad with lettuce onions tomatoe and green pepper) and 2 whole meal bread slices You could drop the bread and add a small amount of rice olive oil would make a good salad dressing adding healthy fats
    3.45 i will take a 150grams tin of tuna with cracker breads You could use tinned salmoin instead of tunaits a rich source of omega three fats
    6.30 i will make a salad with 3 egg yolks a can of tuna and vegetable salad on 4 wholemeal slices of toast
    then i will train at about 11 or 10 in the evening and after i'm finished i will take 250ml of milk whey would be a good investment its a more approriate PWO protein sourcei know its not the best of diet and routine but im still green i started learning and searching on fat loss and body building about 2 months ago Haven't you considered bulking to add some muscle thanks in advance :)


    There are sample diets you could adapt to suit your goals. TBH cutting, bulking etc isn't about %s its about the right amount of nutrients, at the right times. This varies quite a bit between individuals , so its a case of trial and error for most. Read all you can, knowledge is power when it comes to sports nutrition and results.
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    Peter_M
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    RE: 45% 45% 10% diet 2006/07/12 13:44:11 (permalink)
    yes i considered bulking and i used to take whey about 1 month ago.. i was thinking of taking creatine u think is better taking creatine insted of whey?
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    RE: 45% 45% 10% diet 2006/07/12 13:51:53 (permalink)

    ORIGINAL: Peter_M

    yes i considered bulking and i used to take whey about 1 month ago.. i was thinking of taking creatine u think is better taking creatine insted of whey?


    NBo creatine is not an essential supplement. Protein is essential, whey is one of many sources, but is far from essential either, it is just a convenmient way of supplemnting impact and has advantages PWO.
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