I weight = 171 lbs = 78 kgs
Height = 5'11" = 177 cms
Age = 28 yr
BF = 23%
calculating my daily calories intake using method in Nutrition 101 sticky:
For men: (10*w) + (6.25*h) - (5*a) + 5 * 1.3 (Sedentary)
mine = 2276 calories daily needed to maintain current weight
my goal is fat loss (BF = 8-12%)
so if i cut 20% from maintainance calorie intake:
2276*0.8 = 1820 calories per day
I eat 6 meals a day (bigger portion breakfast, smaller dinner) & drink lots of water
Each meals contain Carbs + Protein + Good fats with ratio 50-30-20
So that means everyday i have to consume:
1820 * 0.5 = 910 calories carbo
1820 * 0.3 = 546 calories protein
1820 * 0.2 = 346 calories good fat
converting those in grams: (carbo & protein = 4 cal/gr, fat = 9 cal/gr)
910/4 = 227.5 gr carbo
546/4 = 136.5 gr protein
364/9 = 40 gr good fat
now something that confuse me, I looked at my fish oil supplement facts
there written that 2 softgels (capsules) = 2.5 gr (or 1.25 gr each) and its recommended to have 2-3 softgels each day.
Now if I have to fill my qouta 40 gr/day then I have to consume = 40/1.25 = 32 softgels each day?? I know that i shouldnt rely all my fat intake from fish oil, but if i just take 50% of it, 15 capsules daily is still alot, isnt it?? or do i miss something??
other info:
my workout routine: 3 days body split
Mon: strenght (30-40 mins) + HIIT (20 mins)
Tue: static cardio (30-45 mins)
Wed: strenght (30-40 mins) + HIIT (20 mins)
Thu: static cardio (30-45 mins)
Fri: strenght (30-40 mins) + HIIT (20 mins)
Sat: off
Sun: off
I am not sure streght+HIIT is a good combination, the reason i do that because I can spend less time in gym compare to streght+static cardio.
any comment and suggestion is really appreciated
Height = 5'11" = 177 cms
Age = 28 yr
BF = 23%
calculating my daily calories intake using method in Nutrition 101 sticky:
For men: (10*w) + (6.25*h) - (5*a) + 5 * 1.3 (Sedentary)
mine = 2276 calories daily needed to maintain current weight
my goal is fat loss (BF = 8-12%)
so if i cut 20% from maintainance calorie intake:
2276*0.8 = 1820 calories per day
I eat 6 meals a day (bigger portion breakfast, smaller dinner) & drink lots of water
Each meals contain Carbs + Protein + Good fats with ratio 50-30-20
So that means everyday i have to consume:
1820 * 0.5 = 910 calories carbo
1820 * 0.3 = 546 calories protein
1820 * 0.2 = 346 calories good fat
converting those in grams: (carbo & protein = 4 cal/gr, fat = 9 cal/gr)
910/4 = 227.5 gr carbo
546/4 = 136.5 gr protein
364/9 = 40 gr good fat
now something that confuse me, I looked at my fish oil supplement facts
there written that 2 softgels (capsules) = 2.5 gr (or 1.25 gr each) and its recommended to have 2-3 softgels each day.
Now if I have to fill my qouta 40 gr/day then I have to consume = 40/1.25 = 32 softgels each day?? I know that i shouldnt rely all my fat intake from fish oil, but if i just take 50% of it, 15 capsules daily is still alot, isnt it?? or do i miss something??
other info:
my workout routine: 3 days body split
Mon: strenght (30-40 mins) + HIIT (20 mins)
Tue: static cardio (30-45 mins)
Wed: strenght (30-40 mins) + HIIT (20 mins)
Thu: static cardio (30-45 mins)
Fri: strenght (30-40 mins) + HIIT (20 mins)
Sat: off
Sun: off
I am not sure streght+HIIT is a good combination, the reason i do that because I can spend less time in gym compare to streght+static cardio.
any comment and suggestion is really appreciated
Last edited: