please help me! :(

[isildur1]

Hey guys.. i am 18 years old and i really need help.. sorry for my bad english i am european.

I am 186cm tall i weigh around 84-86kg.. and i have a good body like biceps chest and back etc.. but my stomach isnt so good like i have abs but the fat just wont go off..

i eat oats in the morning some bread in school bread or oats post workout.. and after workout i try not to eat any more carbs only tuna and chicken (proteins) .. i also do cardio 3 times a weak i walk on a tread mill for about 30-50min.. but i cant see changes on my abs i have tried for so long but i think my diet plan is not so good like i think i eat too much.. so if anyone could make me a diet plan quick and simple one i would appriecate it soooo much you have no clue how long i ve tried to get a good stomach.

anyways i hope someone can help me best regards.

[dna9488]

try carb cycling for a while and see where that leads to.

[Mr I]

Don't eat bread

[isildur1]

oki i will cut down the carbs what about this diet plan.

oats for breakfast

tunabox in school

oats pre workout

fish or chicken with rice post workout and banana

and one more tunabox 2 hours before i sleep.

is this a good cutting cycle?

[dna9488]

you need to be eating every 3 hours. Gets some fats in there olive oil, natural peanut butter, almonds, etc...

Don't rely heavily on tuna box (I assume that's the same as canned tuna). Get some chicken in there more than tuna. You also need greens broccoli, asparagus, etc...

[Scrumhalf]

What's a tunabox? How many calories do you consume per day, what are your macros and what is your workout schedule per week?

[isildur1]

tunabox is tunafish in a can.. i consume about 200-250 grams of protein with proteinshakes and my meals. and around 100 carbs. i dont know how many calories i eat....

[redback]

eat lentils everyday for 18 days

[Scrumhalf]

i dont know how many calories i eat....

That's the first thing you need to figure out. Based on your description, you sound like you are in pretty good shape but want to take it to the next level. Maybe you are in the upper teens in BF% and want to take it down closer to 10%. Well, you can't play this game without at least having a ballpark idea of how many calories you are consuming.

Based on your age/height/weight, I compute your basal metabolic rate as about 2000. If I assume that you are working out 3-5 times a week (moderate level), I multiply your BMR by about 1.5 and arrive at a daily caloric need of 3000. If you eat 3000 or more, you will not lose weight. What you want to achieve is to lose fat without losing muscle or at least minimizing muscle loss. For that, you need to keep protein high and carbs relatively low. But that can have other problems, so carb cycling is a common approach. I will describe a simple form of carb cycling below - there are much more sophisticated versions but you've got to crawl before you can walk.

Here's what I would do:

1. Write down everything you eat for a week and enter it into a program like fitday.com and figure out how many calories you are eating.

2. Once you do, shoot for no more than 2300-2400 calories per day with a macro of 50% protein, 20-30% carbohydrates and fat for the rest. Make sure a good portion of the fat comes from fish oil, flax oil, etc. Do this on 6 days a week.

3. Once a week, bump up your carbs to 50% of your total intake and eat a maintenance. You'll feel like a champ on this day since you are relatively carb-deprived on the other 6 days. Do a hard workout on this day.

4. Do fasted cardio 2-3 days a week. I would recommend 45-60 minutes of low impact cardio at moderate intensity (you should be able to maintain a conversation without getting completely out of breath).

5. Adjust as you go. All the calorie numbers are ballparks. Let the scale and the fit of you pants be your guide.

[isildur1]

That's the first thing you need to figure out. Based on your description, you sound like you are in pretty good shape but want to take it to the next level. Maybe you are in the upper teens in BF% and want to take it down closer to 10%. Well, you can't play this game without at least having a ballpark idea of how many calories you are consuming.

Based on your age/height/weight, I compute your basal metabolic rate as about 2000. If I assume that you are working out 3-5 times a week (moderate level), I multiply your BMR by about 1.5 and arrive at a daily caloric need of 3000. If you eat 3000 or more, you will not lose weight. What you want to achieve is to lose fat without losing muscle or at least minimizing muscle loss. For that, you need to keep protein high and carbs relatively low. But that can have other problems, so carb cycling is a common approach. I will describe a simple form of carb cycling below - there are much more sophisticated versions but you've got to crawl before you can walk.

Here's what I would do:

1. Write down everything you eat for a week and enter it into a program like fitday.com and figure out how many calories you are eating.

2. Once you do, shoot for no more than 2300-2400 calories per day with a macro of 50% protein, 20-30% carbohydrates and fat for the rest. Make sure a good portion of the fat comes from fish oil, flax oil, etc. Do this on 6 days a week.

3. Once a week, bump up your carbs to 50% of your total intake and eat a maintenance. You'll feel like a champ on this day since you are relatively carb-deprived on the other 6 days. Do a hard workout on this day.

4. Do fasted cardio 2-3 days a week. I would recommend 45-60 minutes of low impact cardio at moderate intensity (you should be able to maintain a conversation without getting completely out of breath).

5. Adjust as you go. All the calorie numbers are ballparks. Let the scale and the fit of you pants be your guide.

oki i will follow your advices.. thank you very much :D !

[isildur1]

That's the first thing you need to figure out. Based on your description, you sound like you are in pretty good shape but want to take it to the next level. Maybe you are in the upper teens in BF% and want to take it down closer to 10%. Well, you can't play this game without at least having a ballpark idea of how many calories you are consuming.

Based on your age/height/weight, I compute your basal metabolic rate as about 2000. If I assume that you are working out 3-5 times a week (moderate level), I multiply your BMR by about 1.5 and arrive at a daily caloric need of 3000. If you eat 3000 or more, you will not lose weight. What you want to achieve is to lose fat without losing muscle or at least minimizing muscle loss. For that, you need to keep protein high and carbs relatively low. But that can have other problems, so carb cycling is a common approach. I will describe a simple form of carb cycling below - there are much more sophisticated versions but you've got to crawl before you can walk.

Here's what I would do:

1. Write down everything you eat for a week and enter it into a program like fitday.com and figure out how many calories you are eating.

2. Once you do, shoot for no more than 2300-2400 calories per day with a macro of 50% protein, 20-30% carbohydrates and fat for the rest. Make sure a good portion of the fat comes from fish oil, flax oil, etc. Do this on 6 days a week.

3. Once a week, bump up your carbs to 50% of your total intake and eat a maintenance. You'll feel like a champ on this day since you are relatively carb-deprived on the other 6 days. Do a hard workout on this day.

4. Do fasted cardio 2-3 days a week. I would recommend 45-60 minutes of low impact cardio at moderate intensity (you should be able to maintain a conversation without getting completely out of breath).

5. Adjust as you go. All the calorie numbers are ballparks. Let the scale and the fit of you pants be your guide.

one more thing.. i dont eat any more carbs after 19.00.. like after the meal of my workout i only eat proteins is that a good idea? cause i have read that if you eat carbs etc before you sleep it is a bad idea.

[Scrumhalf]

one more thing.. i dont eat any more carbs after 19.00.. like after the meal of my workout i only eat proteins is that a good idea? cause i have read that if you eat carbs etc before you sleep it is a bad idea.

Here is a quote from Alan Aragon's blog. Alan is one of the respected voices in the area of nutrition and his blog is an excellent read.

“No carbs at night” is nothing more than a calorie-cutting-for-dummies tactic. Can it work? Yes, it can. In the case of people who tend to overeat carbo-liscious foods at night, this can serve as a default solution, but it’s not a guideline that should be universally recommended. What works just as well is cutting back on an equivalent amount of calories earlier in the day. There are no night-time insulin fairies ready & waiting to store carbs in the fat tissue — at least not at any greater rate than they would do so during the day."

Why Nutritional Dogma Dies Hard | Alan Aragon's Blog

Note especially the bolded part. In short, it doesn't matter. Restricting carbs after the evening is just broscience. It is only relevant for people who are overeating anyway and by cutting down carbs, what they are doing is reducing their total intake. Just watch your TOTAL calories for the day and you'll be fine.