Dieeting & Burning fat

Goodmorning guys , so ive started to use 3F on Monday with the following dieet would just like some feed back if I worked everything out correctly ect

My current weight is 118kgs , length 1,98 , 44yrs old so my BMR I work out to 2378 cal on then i multyplied it by 1,55 moderate active and got to 3686 cal I then took of 20% of that 2948,8 cal , I then workout my dieet on the following Protein 50% , Carbs 30% , Fats 20% on the following dieet

Meal 1
Oats with a Montana hawain mix ( nut , dried bananas , coconut ) also I added some cranberries & raisins
Honey
4 Egg whites + 2 whole eggs

Meal 2
4 Egg whites + 2 whole
Tomato
Onion
Mushrooms

Meal 3
Chicken
Veg
Brown rice

Meal 4 ( pre out )
Oats
Whey
Banana

Meal 5 ( after workout )
Whey protein

Meal 6
Lean Beef
Veg
Brown rice

Meal 7
Same as meal 2
Whey
Flaxseed oil capsules

This works out to Calories 2930 , Carbs 229 , Protein 320,5 , Fats 57,9 , on this dieet I short about 60g Protein & 9g fat can I make this up with a extra Whey shake with some peanut butter before I go to bed

You are already using whey thrice
Add in protein by the chicken
100g chicken breast is around 23g P and 1.2g fat

personally this diet has too much sugar, quite crappy

Do you perhaps know your body type?

To much sugar in What way , no I dnt know

jimmyD wrote: Goodmorning guys , so ive started to use 3F on Monday with the following dieet would just like some feed back if I worked everything out correctly ect

My current weight is 118kgs , length 1,98 , 44yrs old so my BMR I work out to 2378 cal on then i multyplied it by 1,55 moderate active and got to 3686 cal I then took of 20% of that 2948,8 cal , I then workout my dieet on the following Protein 50% , Carbs 30% , Fats 20% on the following dieet

Meal 1
Oats with a Montana hawain mix ( nut , dried bananas , coconut ) also I added some cranberries & raisins - drop the raisins, and mix - Just oats, small amout of sugar perhaps, or honey to sweeten, low fat milk.
Honey
4 Egg whites + 2 whole eggs - this seems good, add your Whey serving here

Meal 2 - Seems ok
4 Egg whites + 2 whole - 6 Egg whites, - drop some fat and carbs by doing that and also increase your protein.
Tomato
Onion
Mushrooms

Meal 3 - Good
Chicken
Veg
Brown rice

Meal 4 ( pre out )
Oats - depends on how you make it, some oats, low fat milk, no to little sugar, add honey to sweeten a bit.
Whey - drop the whey
Banana

Meal 5 ( after workout )
Whey protein - Good

Meal 6 - good
Lean Beef - increase beef or chicken portion here to make up for protien
Veg
Brown rice

Meal 7
Same as meal 2 - Drop the rice here - Perhaps just the lean beef, also bit bigger portion to make up for lost protien by dropping whey,
Whey - Drop the Whey
Flaxseed oil capsules - Good

This works out to Calories 2930 , Carbs 229 , Protein 320,5 , Fats 57,9 , on this dieet I short about 60g Protein & 9g fat can I make this up with a extra Whey shake with some peanut butter before I go to bed

Gooddday

Google Ectomorph, mesomorph, endomorph or just google body type, and look at the characteristics of each to determine your body type. This may affect your dieeting and training styles to a small extend.

Also according to some research I have read blood types also plays a small role but nothing serious. but most important is a good diet, cardio, resistance training and being calorie deficient. There are more knowledgeable people here that my help more, but I will give my 2cents. Look at comments added

Im having some honey with my oats in the morning the mix is just for some added energy and its not alot , and with my pre work out meal i have the oats mixed with the whey like a shake , with meal 7 I dnt have any rice its the same as meal 2 currently which is only 4 egg whites + 2 whole with Tom , onions & mushroom and the whey as a desert

Another option is like u say kuifie to to add 2/3 egg whites to meal 2 and 7

Looking at the chart I would say mesomorph , I do some cycling in the morning +/- 15-20km and then some weight training in the afternoon with about 15-20 mins of cardio afterwards 3 days on 1 of just do some cycling on my " off" day also having 3F when i wake up in the morning on a empty stomach

You are dieting to cut body fat, Id stay away from as much sugar as possible for optimum results

Banana's = fructose = sugar
same with onions, tomato, cranberries, raisins and honey

The only sugars im ok with in your diet is brown rice and oats

In meal 3 and 6 you say veg, what veg? and how much of it?

Id stay away from low fat milk too as that is loaded with sugar after the fat has been extracted

What is your current body fat %?

Some advice which works in my opinion

it is hard to calculate and hit all your macros each day. but here are some tips.

1) diversity of veggies, prefferably crusiferous vegetables, these will help raise test a bit to aid in your goals, the eggs are good providing cholesterol which is the basis of test production. Steam your veggies is possible.

2) The more you limit sugar the best, it is the main fattening thing in todays world.

3) Some people use egg white powder to add protien to their diet, rather increase protein in the day, and limit carbs to the low GI type.

4) Training wise, your cardio fasted is a good idea, one method that works is changing it up, one min walk, one min sprint, so on. It increases metabolic rate. Change up cardio methods once in a while.

5) When doing resistance training, use HIT training methods. Supersets, compound sets, 45 sec rest max on a higher reps - 10-15 reps per single set which you will superset. This works nicely for me when i wish to shed some bodyfat.

6) Get some good sleep each night - 7-8 hours if possible.

7) Add ZMA supplement perhaps before bedtime to help with sleep and aid in test production

And this may sound simple but I know it works, it is just a difficult thing to get used to, chew your food a bit longer. This aids in digestion, and helps ultimately in fat lost.

9) Drink plenty water during the day, and eliminate all sources of soft drinks, and sugary drinks.

10) If possible, and your gym has a sauna, or steam room, and you can tolerate the heat, 15 min sauna or steam has been shown to ramp up metabolism as well. Use this after your cardio should it be possible

11) Add a good multi vitamin in the morning if you can, this only aids in general well being should your diet have been lacking some vitamins and minerals, you need to keep your body in top shape to aid ultimatly in your weightloss.

@ liftmeister I only add a lil bit of honey to my oats , i only drink milk with my 1st cup of coffee in the morning rest is black my veg differ everyday from corn& peas , carrots , sweetpotato to broccoli my bf% is currently bout 18% thats Y i need to loose some weight bring it down to 12-13% so I can do a cycle but im not in a hurry ive set myself I goal of being there in 3 mnths time

Kuifie - ive notice that and its actually a shit load of food to digest , from next week my cardio in the morning would be 10 km cycling , then HITT after that some skipping , sit ups , burpees and in the afternoon after weights would be skipping rowing , punching bag unfortuantly no sauna , I dont drink juices or soft drink only water and lots of coffee ( my addiction )

Just be consistant, and make do the best each day you can, we areall just human and I personally have days where I falter in diet but in the longer run, consistancy, doing the best you can each day, and make each day count.

You will achieve your goal with this mindset. Eat good and healthy, train hard enjoy, and repeat each day.

Good luck with your goal,it is very possible.
Keep us informed of your progress.

Thx Kuifie ill do that started with the 3F like i said but havent expiernce any real sides yet , did some clen in the past and could felt the heart rate which is not the case with 3F see how the progress go with it

jimmyD wrote: @ liftmeister I only add a lil bit of honey to my oats , i only drink milk with my 1st cup of coffee in the morning rest is black my veg differ everyday from corn& peas , carrots , sweetpotato to broccoli my bf% is currently bout 18% thats Y i need to loose some weight bring it down to 12-13% so I can do a cycle but im not in a hurry ive set myself I goal of being there in 3 mnths time

Kuifie - ive notice that and its actually a shit load of food to digest , from next week my cardio in the morning would be 10 km cycling , then HITT after that some skipping , sit ups , burpees and in the afternoon after weights would be skipping rowing , punching bag unfortuantly no sauna , I dont drink juices or soft drink only water and lots of coffee ( my addiction )

If its working for you then don't stop. Personally on a cutting diet I wouldn't advocate any sugars, even natural sugars and I would only start a fatburner when losing fat starts slowing down, not at the beginning of a diet.
If you not seeing progress like you should then you know what the cause might be

Other than that goodluck

Keep this thread updated on your progress

Goodmorning Guys 5 Days and down 1,7 kgs , been 5 mnths since I last did weights so muscles are lil sore specially arms and chest , 3F looks like its working no real side but just want to aks a question or 2

-been getting a slight headache when cycling in the morning could that be from the 3F
- Ive read some other threads bout 3F and Doctari's revue it does say you can use some other fatburners like clens with it , what are you guys's take on that

Well done on the week and lost kgs, I have read a few reports of headaches from 3F, perhaps someone else here could explain why ? OUPA, MA ? anything on this in your knowledge ?

jimmyD wrote: Goodmorning Guys 5 Days and down 1,7 kgs

If you are seeing results like that, why would you want to add the clen?

Hi guys just ive been on FFF 14 days today and im down 3 kgs on the dot could have been better but cheated a day or 2 on the dieet and training finding it difficult currently to get on the bicycle and ride in the morning its to bloody cold still getting the lil headaches specially as soon as my heart rate increases doing cardio any ideas or is that from the FFF

jimmyD, check your blood pressure before training and while training once the headache starts.