Sport Healthy balance is confusing

[mouthuk]

Height: 5' 11
Weight: 84kg (185 pounds)
Age: 30

Goal: Fat loss

I would have liked to say that my diet wasn't entirely bad. A little unplanned but certainly not terrible.

After reading a few threads here on the forum, I understand now that I was way off achieving a diet that reduces fat.

I am aiming for 30 mins of cardio 5-6 times a week and understand that my target calorie intake should be around 2,000 calories per day to achieve fat loss. Is that about right?

Consumption:
Am I correct to say that my consumption ratio should be around:
40% Protein (800 calories)
40% Carbs (800 calories)
20% Fat (400 calories)

Questions:
-I currently eat 4 small meals a day. What would be good for the other 2 small meals that I could easily purchase ready from the supermarket?
-How do I tell what foods are proteins and what are carbs when it isn't very clear? E.g: (A pita bread with grilled chicken, .5 chopped pepper, .5 onion, .5 carrot and a little cucumber)
-How bad is a large bag of fries once a week?
-How many calories are in there in a 500ml beer, and what would that contribute towards? (Carbs/Fat?)
-What is the healthiest fast food for when I am not able to prepare a healthy meal?

btw: loving the forum, and thank you all for the wonderful support.

 

[MarkMyWords]

2,000 is okay, might up it to just 2,200. Also, one gram of protein and one gram of carbohydrate are 4 calories. One gram of fat is actually 9 calories. So, let's assume you were eating 2,200 calories, 40% protein would be 880 calories, which is actually 220 grams. Carbs would be the same. 20% fats would be 440 calories, which is about 49 grams of fats.

Good examples of small meals are nuts, fruits, veggies, cheese, meats...

A lot of foods are not just one source of macronutrient. For example, cheese is a source of protein, but also fat. Chicken on the other hand, it almost entirely protein. Oats are almost entirely carbs. Veggies are great, they are full of fiber, and still low calorie, they can be very useful in shedding fat.

I won't lie, fries are horrible for you, really just terrible. But if you factor some into your daily allowance of 2,200 calories, it won't be the end of the world.

I don't know about 500 mL of beer, but I think one 12 ounce can of beer has like 100-140 calories, depending on being light or dark. Again, if you have some, it won't be the end of the world if you factor it into your daily allowance. Just don't make it a regular thing, as it will only slow down your process of fat loss.

It's hard to reccommend healthy fast food, but let's say McDonald's for example...you could get a grilled chicken sandwich and just eat the chicken. If you get into the burgers, fries, buns, fried stuff, it's really so far from being healthy that you just have to say screw it and do what ya gotta do.

 

[dUtch.]

If you get into the burgers, fries, buns, fried stuff, it's really so far from being healthy that you just have to say screw it and do what ya gotta do.

holy crap i was with my cousin the other day and we went to mcdonalds and i just got a grilled chicken salad and water, but he got the meal with 2 big macs, fries, and a pop. it was disgusting how bad that was for him. it was upwards of 1500 calories and 70g of fat!

just thought id share that lol

-dUtCh.

 

[mouthuk]

haha, today I was in the mall and desperately needed to get something as it was hours since my last meal. All the fast food places in the food court suddenly seemed very alien to me and I had to actually search for ages to find one that serves salads.

Got me a tuna salad with a boiled egg and even left the egg yolk behind! Imagine that, even surprised myself.

 

[chickyp]

WTG Mouth on searching out a healthy choice when you were in a pickle. Most would have just say f--- it and went for the fast food. See that is HOW YOU ARE GOING TO CHANGE!!!!


When you are thrown lemons, make lemonade. :action6:

I would also like to tell you to stay away from the beer for a bit. It really does not help you lose weight. I think the beer and acholol actually causes you to retain water?? PLus it is NOT healthy at all. I would forgo the beer for a while until you get to where you have a pretty high running metabolism. Or use it as a "treat" for when you reach your mini goals.