Help please! Looking to drop flab.

Thanks Oupa. Brisk walking it is then. The only confusion now is what you actually mean by 'don't just walk 6km because you can' part?

Week 1 - 6km... kak jy af en suffer
Week 2 - 6km... begin makliker gaan, dis nie meer so erg nie
Week 3 - 6km... stap is fokkol, even 10km.

Dis hoekom ek se, pas jouself aan met gewigte in n rugsak. Jy moet sien hoe kyk mense my aan as ek begin tyres met n tou om my middel in die pad afsleep. haha

Die gewigte op jou rug dra klink vir my maar soos ´n goeie resep vir rugpyn!

Mens kan sien jy was nie in die weermag nie

30 - 45 km daagliks met n full kit is afkak, rug sakkie met n gewiggie of 2 is fokkol.

Die girls het 20+km daagliks gestap met n kit van 12KG+ sonder wapen.

Ek gan raai dit was seker nie soveel pret soos wat dit klink nie?

Pyroclasm wrote: Ek gan raai dit was seker nie soveel pret soos wat dit klink nie?

Dit was erg, maar dit leer mens deursettingsvermoee en uithouvermoee.

Pushing yourself past the pain barrier, mentally and physically was a key element. To give up was NO option.

Back to the topic....

Oupa wrote: Week 1 - 6km... kak jy af en suffer
Week 2 - 6km... begin makliker gaan, dis nie meer so erg nie
Week 3 - 6km... stap is fokkol, even 10km.

Dis hoekom ek se, pas jouself aan met gewigte in n rugsak. Jy moet sien hoe kyk mense my aan as ek begin tyres met n tou om my middel in die pad afsleep. haha

O, in daai konteks ja, maak sin. Ek stap reeds een naweek 'n maand bergroetes in Rustenburg ... 18 km Sat met my rugsak, slaan kamp op oornag en dan 22 km Sondag terug kar toe. Sal 'n rustige draf nie beter wees nie? My liefde vir stap kom juis uit my weermagopleiding, ten spyte van vol kit dubbeltyd stapsessies. TAB ... Tactical Advance into Battle

Met jou size dink ek nogal hulle kyk net en se niks. Ek het hoeka 'n paar trekker en trok tyres op die plot ... :pinch:

Eks ook n plaas kind

Draf as jy nie probleme het met jou kniee nie, maar as jy het, stap eerder.

Al 'n paar knie-operasies agter die rug. Sal maar die draf ding probeer en kyk ... As dit nie werk ie, dan stap eerder. Plaas kjind van waar? :blink:

Pas jou kniee op. Jy is nie meer 21 nie. Eks in die noord weste, geen meer detail nie, nou nou kom steel jy my test

Oupa wrote: Pas jou kniee op. Jy is nie meer 21 nie. Eks in die noord weste, geen meer detail nie, nou nou kom steel jy my test

Lmga!!!!! En ek sal hoor, gee my net 'n HALWE kans ... :whistle:

Okay:

1840 Cal per day placing myself in a 20% defecit plus a further 20% for additional nutrients in the foods. That spread over 6 meals is 306Cal per meal. Geezbuzz, that's small portions! The first couple weeks on this is going to be torture!

Of that 306 50% is Protein = 152Cal/4 = 38g Prot per meal over 6 meals. 30% is Carbs = 92Cal/4 = 23g Carbs per meal over 6 meals. 20% is Fat = 61Cal/9 = 6.7g Fat per meal over 6 meals.

Why torture? Your protein is too little bud. Remember I said you need a total of about 280g per day- 38g*6=228g

Torture, because for the last 16 or so months I've been eating around 4'000 Cal per day ... Lol! Yeah, did not forget about the 280 ... Just wanted to know if I am following and understanding the formula correctly when using e.g a ratio of 50:30:20.

The ratio will change because you originally calculated it on 2300 cals and not 1840 cals. It's like Maths second year all over again. :pinch:

Pyroclasm wrote: The ratio will change because you originally calculated it on 2300 cals and not 1840 cals. It's like Maths second year all over again. :pinch:

Praat jy wat tanne het! Raait:

1840 Cal per day over 6 meals = 306 Cal per meal
Taking the protein into consideration that will be missing from meal 5, that brings my ratio for the 5 remaining meals at 70:20:10 P:C:F and my pre w/o meal at 65:35 C:F.

The 70% Protein in the 5 meals which contain protein = 306x70% = 220 Cal/4 = 55g Prot per meal for 5 meals ... 55x5=275g Prot per day.

Onthou chom jy het n post workout shake wat net proteine bevat. Dis huko ekke se jy werk eers jou workout meals uit en dan die res.

Meal 1: Protein and Carbs (leke baie carbs)

Meal 2: Protein and Fats

Meal 3: Protein and Fats

Pre-workout: 1 1/2 koppies pasta

Intra Workout Shake: 15g BCAA's (tel as proteine)

Post-workout shake: 40g Whey Isolate

Post-workout meal: Protein en die oorblywende Carbs

Meal 6: Protein and Fats

Op dae wat jy nie oefen nie vervang jy die workout meals met een Protein en vette meal, en maak Meal 2 Protein and Carbs.

Basically werk twee diets uit: Een vir workout dae en een sonder workout dae.

Dit Klink ve my confusing so vra asb enige iets wat jy nie verstaan nie