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  1. #1
    Registered User Jj2021's Avatar
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    Need help with diet

    Some info about me 28yo, M, 145lbs, 5ft 10inch

    OK so far I have lost 3 stone and under good lighting I can see the 4 pack maybe 6pack if its after cardio but I think my nutrition needs help. Basically I have still a bit of fat around the mid section that's hiding the abs underneath and I'm a bit confused a out my diet.

    My routine
    Work: work in a factory where I'm on my feet for 7.5 hours per day, not much walking about just working at a station, not physical very easy work.

    Diet: 1300 cals per day which consist of intermitted fasting.

    Meal 1: coffee and 20g protein bar
    Meal 2" protein shake with fruit
    Meal 3: can vary but ATM its lentils with chicken sausage

    With all this I'm trying to keep protein as high as possible.

    Excersise: cardio inclined walk for 450 calories every day.

    Also have 8 weeks left for my goal as I go on holiday
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  2. #2
    NASM-CPT xsquid99's Avatar
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    What is your current rate of weight loss per week? Also, at 5'10" and 145 I question why you are even trying to lose weight at all instead of build.

    1300 calories is incredibly low, even for someone who only weighs 145 pounds and at that calorie level I would expect that you're losing weight fairly quickly. It also doesn't appear that you're getting near enough protein in your diet, you need to be up around 120g of protein per day, minimum.
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  3. #3
    Edgerunner faithbrah's Avatar
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    if you're still not seeing abs and there's too much fat, you need to start building muscle... maybe try maintenance to lean bulk, then cut back down for next summer at the earliest

    for reference, my avi is 5'7 @ 138 lbs. that's the kind of definition you should be seeing even without a lot of muscle, so i'd assume you have very little muscle to begin with and shouldn't be cutting yet
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  4. #4
    Registered User Stephen926's Avatar
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    Originally Posted by Jj2021 View Post
    Some info about me 28yo, M, 145lbs, 5ft 10inch

    OK so far I have lost 3 stone and under good lighting I can see the 4 pack maybe 6pack if its after cardio but I think my nutrition needs help. Basically I have still a bit of fat around the mid section that's hiding the abs underneath and I'm a bit confused a out my diet.

    My routine
    Work: work in a factory where I'm on my feet for 7.5 hours per day, not much walking about just working at a station, not physical very easy work.

    Diet: 1300 cals per day which consist of intermitted fasting.

    Meal 1: coffee and 20g protein bar
    Meal 2" protein shake with fruit
    Meal 3: can vary but ATM its lentils with chicken sausage

    With all this I'm trying to keep protein as high as possible.

    Excersise: cardio inclined walk for 450 calories every day.

    Also have 8 weeks left for my goal as I go on holiday


    Drink more water and preferably hot water
    https://askthenutritionist.net/

    Registered Dietician
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  5. #5
    Registered User tadpole25's Avatar
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    145 lbs for 5'10" is low. You should clean bulk - not cut.

    1300 calories is way too low for a physically active male, even for someone whose trying to cut, but especially in your case; you may lose even more muscle with that low of a calorie intake.

    Intermittent fasting won't affect your body composition either way. If you find it enjoyable, go for it, but it's not required.

    Also, I suggest not trying to rush for an 8 week deadline. Have an eating plan that's sustainable long-term.
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