johannharmse님의 저널, 2024년 01월 23일

Great question, man. And before I get going, I am not a doctor or a nutrition expert so take only what works and if your doctor says something different listen to him/her, not me. Also, the best diet is the one you can stick to. So choose something that fits into your life. If I look at your weight and the fact that you are training a lot, your calories does seem LOW. The usual advice for fat loss + building muscle is 1.76g ~ 2.2g of protein per kilo of body weight ( provided your kidneys are healthy). More than that doesn't really help and less than that your body doesn't have what it needs to build muscle. Ok, so that's protein. 

Fat is very important for your hormonal health so don't cut it out of your diet completely. You want to have 0.66g ~ 1.1g of fat per kilo. Don't go lower than that. It's not healthy. 

Finally carbs. This one is tricky because it depends on the other two and it takes a bit of maths. Here's Equation 1: (Your daily calories) - (your grams of protein x 4) - (your grams of fat x 9) = Your carb calories. Then Equation 2: (Your carb calories) ÷ 4 = Your grams of calories for the day. 

But the big question for you is: How many calories should I be taking? You have two options here. The first is the easiest and the quickest. Google "calorie calculator" and use what comes up to figure out how many calories you should take normally (this app can also do it, but I find it a bit of a pain in the arse). You might not like the second option but it will get you YOUR calories exactly. Eat what you would normally eat for a week and track your calorie intake. Fatsecret will give you your daily average at the end of the week. That's your normal. 

mybe look into how body builders shredd it might give you some helpful tips or mybe a work out routine  

Your next is to work out your calorie deficit. You can use a calorie calculator (Fatsectret can do this for you) and it will get you there. There is also a way to work out exactly what YOUR specific deficit is but I am going to send you a link for doing that. You want to use exercise to create as much of your deficit as possible. You also want to get your fat intake in between the values you calculated earlier. Finally, the very last thing you do is lower your carbs. I highly recommend this playlist on fat loss (no affiliation). It takes you through the process of calculating everything, it gives you a bunch of tips and tricks to deal with hunger and problems that you might encounter, and it shows you how to keep the weight off once you lost it.https://m.youtube.com/playlist?list=PLyqKj7LwU2RulAjHczohbx5OyJQ8TaFM0  

Good luck! 

Great advice, thanks all!  

Hi Johann. I'm also no expert AT ALL. But my numbers and routine are exactly like yours. Except I aim for 100+ grams of protein per day. And my weight loss is slow but steady... So I'm really of the opinion that you're probably eating way too little OR you're consuming hidden calories... 

You are eating way too little for your size bud, I consume 2800 cals a day and I weigh 86kgs. You should be up on about 3500 cals a day, you are under eating and starving your body.