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Ned some help I'm try to lost weight
im on a cutting phase right now and loosing about 2lbs a week. i dont believe in boring food and small frequent meals 6 times a day, what works and feels right for me is 3 full size meals and a protein shake post workout. ill eat whatever time i want but these time frames just naturally became the hours i eat
meal1 10am- 4 egg white, 60 grams of sliced turkey breast or sometimes pork wrapped up in a whole wheat tortilla and i throw some shredded cheese on that bitch(i dont use any type of whole wheat tortilla tho, i use a brand called "flatout" search it up and u'll see why its the only type of tortilla i eat, and try to get the healthiest cheese you can find). and then ill have a fruit of my choice. i only cook with extra virgin olive oil
meal2 2pm prewo- 8oz grilled chicken breast or ground turkey wrapped up in another whole wheat tortilla(flatout) mixed with some veggies and cream cheese light.
(workout at 3pm)
post wo shake 4pm- 1 scoop protein mixed with 8oz greek yougurt and a banana
meal3 5pm post wo- 8oz fish or steak 1/2 cup brown rice and veggies
i lift 4 days a week for 45mins to an hour and i do cardio the other 3 for 30mins with a jump rope and ab workouts including other highrep bodyweight workouts.
intensity and quality of diet and workout is extremely important to lose fat and build muscle efficiently. play around with your diet and do alot of research on the foods themselves not stupid myths and diet plans, then you can build your own diet through experimenting with your body. on a bulking diet the only thing ill do differently is add a 4th meal and a second shake. the food i eat is so satisfying it feels like im not even on a diet. once a week ill have like ice cream or cake, i dont believe in fast food especially because the healthy food i cook while dieting taste better then crap you see on the streets.
the only thing you need to know about diet is eat less calories then you burn to lose fat and eat more calories then you burn to build muscle, you're height and weight and bf% will dictate how much you can eat.