I will be quick. I am getting some nasty bellyfat, so I want to lose weight. I can't lift weights because I got injuries, so I will have to cardio only. I'm planning to do 1 hour of bike everyday for a few months.
I'm just confused with the diet. I've read in the sticky that you need as much gram protein as your weight in lbs, so for me 175lbs = 175g per day. Seems excessive, no? I'm just 5'7.
Also, how do you calculate the proportion of necessary fats, carbs, vegetables, etc? It's not well explained in the sticky.
>left pic looks almost exactly like me (the fat one)
Jace Butler
>im lazy spoonfeed me
fuck off summercancer
Aaron Morales
to be fair he is right, the sticky is not complete
Wyatt Jackson
If you aren't lifting just eat 500cal less than your tdee and ignore everything else diet related.
Do whatever cardio you want but you're not going to lose weight unless you put the fork down.
Jordan Williams
40% protein 40%fat 20%carbs If you know how much you weigh and know you need 1g of protein per pound you can do the math. If you need more help go ahead and ask.
Jordan Nelson
wtf his calves actually got smaller.
also fuck off op read sticky and other websites like muscle for life
Caleb Torres
>lost bodyfat >leaned out in his extremities You don't fucking say, newfag.
Wyatt Cooper
do you know any good ressource or book? This sticky is not helping.
Charles Nelson
Resource for?
Joshua Watson
I dont want to pick a scam book that tells me how to lose weight but I will only end like a faggy skinny flobby shit. I just want to lose weight but stay tonned you know.
So any good ressource or book to help me lose fat basicaly.
David Martinez
Well books are just going to pretty much tell you the same shit the sticky will; just in more words/depth. Depending where you're at and your goals you'll probably benefit from exercise and cardio. Even if it's air squats, pushups, and pullups. Then cardio for 20minutes every day twice a day. Do that with the previously mentioned diet advice and you'll wind up in ottermode (genetics permitting)
Liam Howard
When he lost fat he also lost fat in the calves
Shocker, I know
John Powell
Cut additional sugars. Don't eat shit out of a bag or box. Make your own meals from scratch and it will be easy to do the math on how much of what you're eating. Hit the 40/40/20 . Even if it seems like a lot, odds are you're flabby from shit nutrition. Ever hear that expression you are what you eat? Real talk, how do you think your body makes cells? They don't come from a magical fairy. You should probably take measurements of your body parts, this will keep you focused because you'll have results just probably not a shredded physique by this winter and if that's the only binary goal you have (am I shredded yes/no?) Then you can get discouraged. But if you're able to look at your measurements (hey, I lost an inch on my waist since 2 weeks ago ) odds are you'll stick to it better and the best results come from consistency.
Easton Lee
Listen to this one OP.
Ryder Long
looks fucking ridiculous with that piddly girly core, will never understand how some people can want an extreme v-taper like that
Adam Harris
if you actually believe the sticky which was extremely low effort and written years ago, you're going to fail in your fitness goals. You have to find a proper diet and a proper workout plan, 'read the sticky' is just a meme here that newfags say to piss of even newerfags into a failed fitness regime. do keto OP.
Julian Clark
you can't outwork a bad diet
Angel Davis
>written years ago >working out has to change, what worked for people in 1980 doesn't effect people born in the 90's
Jaxson Reed
>what is a lat spread ?
Daniel Cook
fuck off edgy faggots. He clearly gained muscle everywhere else apart from his calves.
Dominic Sanchez
>what are thooose
Logan Morales
OPs picture of another example of why HEIGHT and FACE come before FRAME
Isaac Martin
It's 1g for every lbs of LEAN BODY MASS
that means your total weight - the weight of your fat You weigh 175, lets say you have 20% bodyfat, that means you weigh; 100-20=80, 80/100=0.80 175*0.80 = 140lbs = 140gr of proton
However this is mostly if if you're lifting and as you stated, you can't lift. I'd say 100gr a day is a safe bet for a man your size and intended activity level
As for fats/carbs, take your daily calorie target, take the calories generated by 100gr proton (if you choose that as a mark which is 400 (if your target is for example 2000, substract 400 and divide calories with fat and carbs 50/50, so in this case; 2000 (target calories) - 400 (calories from protons) = 1600
1600 / 2 = 800 (caloric allowance of fat and carbs individually)
800 / 4 (amount of calories in 1 gram of carbs) = 200 gr carbs a day
800 / 9 = ~90gr of fat a day
So basically your daily allowance with a targeted caloric consumption of 2k would be as follows
