Here is a good approach for someone starting from scratch...
First off you will need to calculate your BMR (basal metabolic rate). This is the amount of calories (energy) your body requires for daily function. This calculation will also factor in your current activity levels. Here is a link to calculate your BMR: http://www.bmi-calculator.net/bmr-calculator/ Now that you know your energy requirements (BMR) we want to create a conservative deficit in our daily calories intak
Water can often be overlooked when you are considering your macro nutrients. It is vital to stay adequately hydrated. Even mild dehydration can cause a significant decrease in athletic performance and a 2-4% drop in body weight.
Water is responsible for cell function, for the breaking down of macros, the removal of waste through urine, and the regulation of body temperature.
Here are the numbers...
You should be consuming 5 ounces of fluid for every 100 calories you consu
Breakfast or post workout chocolate oats, with protein and peanut butter. ➖Total calories 520kls ➖protein 38g ➖carbs 55g ➖fat 18g ➖Fibre 6.5g. Here I have 60g of oats, I scoop of protein 31g. One, 15g tablespoon of peanut butter and 1 15g serving of chocolate chips. If the goal is weight/fat loss don't be scared of carbs there are much needed in a balanced diet. it is more important to understand "your" calorie requirements based on your goals and daily demands and track wha