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Echo Sierra

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About Echo Sierra

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  1. I'm in the process of figuring out my improved dietary habits, but I'm increasingly hung up on the concept of indulgences/treats, and where they come into a healthy lifestyle, if at all. I'm currently at a respectable weight (70kg - 5"10), having lost 10kg over the past six months, and my long term goals are to lose some more body fat and build some muscle, but I'm not particularly interested in becoming super lean and ripped. I'm more interested in making adjustments through eating less and being more active that will result in an improved appearance. The problem I'm facing is when it comes to how foods that aren't part of a healthy lifestyle can be integrated into a healthy lifestyle. I'm not talking about eating a packet of crisps each day, a bar of chocolate as a snack, or drinking soda instead of water. I'm talking about ice-cream or fish and chips at the beach, hot chocolate on a cold night, a pain au chocolat when on holiday, birthday cake or one of my girlfriend's famous brownies. I feel that logically, it should be possible to integrate foods like this into a healthy balanced diet, but I'm unable to shift this irrational fear that by eating anything that isn't meat/fruit/veg, a 'toned' physique is impossible. So, the question that I'm asking is, is it possible to integrate infrequent indulgences into a healthy lifestyle that allows me to achieve and maintain a 'toned' physique? If so, what are the guidelines on frequency and how do you guys achieve it?
  2. To cut a long story short, I've decided to abandon calorie counting in favour of simply eating cleaner and exercising more frequently. My only concern is that when I was counting calories, I frequently skirted the minimum recommended intake of calories for weight loss and ended up needing to add additional food to my meals. My concern is that after stopping calorie counting, I might drift below the threshold more frequently, particularly with the inclusion of copious amounts of vegetables in my diet which have an astonishingly low volume to calorie ratio in addition to the 16-8 intermittent fasting pattern I have been following. Put simply, my question is; provided that I am eating enough food to not be continuously hungry, should I be worrying about the possibility of adverse effects from a lack of food?
  3. I've heard people talking about 'bulking and cutting' which I gather involves putting on both muscle and fat before cutting the fat. Is this necessary for muscle gain, or could I lose fat and then build muscle from that point onwards through a controlled diet?
  4. Right, so I might not gain any muscle mass, but I might maintain it at current levels through exercise?
  5. I'm fairly new to this, and I find myself somewhat adrift amongst the vast amount of information available regarding fitness. My (possibly stupid) question is, is it possible to simultaneously burn fat and build muscle? Or will the fat loss process inevitably impact muscle mass? I'm not looking to build substantial amounts of muscle, nor do I need to lose a dramatic amount of weight. My current stats are 21, 5' 10" and 77.5kg. I'm approaching my goals through a combination of intermittent fasting, calorie restriction, swimming and bodyweight circuits. Any advice or opinions would be welcomed.
  6. I hadn't considered milk, which I'm rather fond of. Thanks for the suggestion.
  7. I'll try to keep this as short and simple as possible. I've been periodically attempting to lose weight for the last three years, usually through calorie restriction. I've been doing some research into intermittent fasting and I've decided to give it a shot. The only issue is that I'm having trouble planning meals that include the amount of calories I'm supposed to be consuming. I've put my stats into various online calculators and the general consensus seems to be that I should be consuming somewhere in the region of 1650-1700 calories each day in order to lose 0.5kg per week. However, my theoretical daily diet plan which I've included below would just reach 1600 calories, and that is only with the inclusion of a fair amount of potatoes which are far from an ideal component in a weight loss regimen. Furthermore, I'm intending to swim or run on a daily basis, which should further the calorie deficit. What I'm really looking for is some advice from anyone who has either undertaken a similar approach, or who can guide me to a resource that outlines an example of what food might be eaten over the course of one day because I'm simply having trouble figuring out what to include. Any observations or criticisms regarding my hypothetical meal plan would also be welcomed. I'm pretty limited in my diet through my aversion to eggs and most vegetables. Thanks, Echo. Meal 1 – 1200: Chicken Breast (200g) Baked Potato (250g) Cherry Tomatoes (5) Butter (10g) Tomato Sauce (30g) Afternoon Snack – 1600: Apple (188g) Grapes (100g) Meal 2 – 1930: Sausages x2 Roast Potato (200g) Carrots (150g) Broccoli (50g) Onion (50g) Mint Sauce Gravy
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