Lost 10kg's.....looking to loose 12kg's more!

[gypsy]

Started 3 months ago...didnt know anything about calories, macros etc.

Getting the diet right, and adding some weights....any advise will be appreciated!



TIME ITEM Kcal Protein Carbs Fat
06h45

07h30 CARDIO

08h30 5x Egg whites 77.39 17 1.5 0
1x egg 74.77 6.3 0.7 5
Bokomo Oats unc 54g 146.35 4.5 22 3.9

11h00 180g Hake 143.36 21.1 4.9 3.8
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
Olive Oil 54 0 0 6
1/2 med gem sq 7.6 0.4 1.2 0.1

14h00 64g Pink Salmon 86.6 12 0 4
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1

17h00 Chicken 100gr 98.86 21 0 1.2
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1
Nuts (almond 28.34gr) 166 5 0 14

Protein 93.93 20.1 1.9 1
Oats 54 gr 146.35 4.5 22 3.9

Train

18h00 Whey Protein 93.93 20.1 1.9 1
Vitargo

19h00 Steak 100gr Grilled 180.12 30 0 6
1/2 cup brussel spr 80g 27.06 2.1 3.5 0.4
1/2 med gem sq 7.6 0.4 1.2 0.1


20h30 Whey 93.93 20.1 1.9 1
Nuts (almonds 28.34gr) 166 5 0 14

Total 1760.23 196.7 75.6 66.8



30min cardio in the morning and 45 min weights in afternoon.

 

[gypsy]

Didn't think to take pics when I started, but this is after I shed the 10kg's

I know I know....a lot of work to be done.

 

[Mrs P]

Didn't think to take pics when I started, but this is after I shed the 10kg's

I know I know....a lot of work to be done.

Welcome !

CONGRATS !!! Wow lost 10 K,
That's awesome ! You go Girl
Feel proud of yourself, don't focus on the road ahead, just focus on now, your in the right path !

From what I can see your diet is not too bad, really depends on your stats.
What are your stats ? age/height/weight

How much more weight are you looking to loose ?

Remember to drink plenty, plenty, plenty of water at least 1 gallon a day.

I would drink the shake you drink at 20:30 post workout instead than at that time, at this time eat red meat/ casein protein.

From what I see in your first post I think your doing AM Cardio, keep doing this, this will help u with fat loss.

Post your trainning, so we can help you better.

Good Luck !