Someone knows a diet to lose weight?

[lince]

Ok, part two. There are three ways to do this.

Do you just want the scale to say 164 instead of 171? Because you can drop that much in water weight the day before relativley easily. (1 day)

or

Do you want to drop the weight as fast as possible, forgeting the consequences and how you feel? (2 weeks)

or

Do you want to do it a bit slower, but make sure most of all the weight that is lost is fat? (1-1 1/2 months)

I think I want the third way. I don't have to fight in a few weeks or months. I wanna lose these pounds to be in this weigh.
thanks!

[Double Jab]

I think I want the third way. I don't have to fight in a few weeks or months. I wanna lose these pounds to be in this weigh.
thanks!

Alright, before you continue reading my post I have to say one thing

This is only what has worked for me. I will not say this is the know all end all to all diets, this is not a perfect system. I could be wrong, and I have been wrong before. I am simply letting you know what I have done myself to lose weight.

*NOTE* If you want the gist of this post, go to the end.

Well, first thing, I am going to make a completely random guess, and say you are about 135-140 lbs of lean muscle mass. (i used to walk around 240lbs and turns out i was only 148 lbs, so im just going on the safe side.)

So, lean muscle mass x 10 = calories needed for keeping the same muscle.

Im going to say 1350. Now, the amount of protein needed I use is on a scale from .5 per lb to 1 per lb to keep the same muscle. .5 being no exercise, 1 being intense. Considering how much you work out, I am going to guess .8 just to be safe.

Alright, so with that math, 135 x .8 = 108 g of protein, and 1350 cals to maintain lean body mass.

Now that we have those numbers, here comes more math. My personal favorite percentage breakup is 40% carbs, 30% fat, and 30% protein. This gives me energy, makes me friendly and happy from the fats, and the protein keeps my musclese running. Some people do 50/20/30, or 60/20/20, I just have found 40/30/30 to work best for me.

Now, 1 g of carbs or protein, = 4 calories, and 1 g of fat, is 9 calories.

We need to find protein, so what is 30% of 1350? 405 calories in protein. divide by 4, 101.25 grams of protein. Very close to 108. Easy enough. Now lets do fat. Same 30%, 405, divided by 9 this time, = 45. So 45 gs of fat.

Lastly, carbs. 40% of 1350 = 540 calories. divide by 4, 135 g carbs.

So what are those numbers?

So maintain your workout level, and have a pretty even split of calorie intake, and maintain your lean body mass, you should be eating

135 grams of carbs
102 grams of protein
45 grams of fat

Now, taking into account workout demand for the likes of protein shakes and whatnot for after workouts, (and considering you burn about 500 cals each weekday just from exercise (45 min jog vs. 1 hr of walking at 3 mph burns roughly 300 calories, 45 jog at 5 mph or 6 mph is easily 500 calories burned))
I want to roughly add on 200 calories. So 40%? 80 divided by 4 = 20, so 20 more carbs. 30%? 60 divided by 4 = 15. and 60 divided by 9 = 6.67,. So lets add those up, and skim just the weird numbers off.

155 g carbs
115 g protein
52 g fat

and this is roughly 1530 calories. You weight 171 which means at least you burn 1710 a day. so thats a rough 200 calorie deficiet right there. Add on the 500 cal a day workout for 5 days a week, that adds up to be 700 x 5 days a week and 200 x 2 days a week, or 3900 calorie deficiet a week. One lb of fat is 3500 calories, so 7 lbs is roughly going to be 6 or seven weeks if you stick to it (like I said, might take a little bit), but it will be mostly fat burned (rather than muscle), and you will still have energy and such to stick to these workouts.


*The gist of the post*

You, lince, should eat this

155 grams of carbs
115 grams of protein
52 grams of fat

per day.

Dont worry about the calories, that does not matter. Just worry about the grams.

Doesn't matter what you eat, you could eat chocolate if you wanted to, because it has lots of fat and carbs. So if you have alot of fat and carbs to fill up, hell, have chocolate. Just get as close to those numbers as you can without going over.

If my calculations are correct, you should burn roughly 1 lb of pure fat a week, while still feeling decently good.

So, no food list of what to eat, what not to eat. Eat whatever the hell you want, just make sure it doesnt exceed

155 g carbs
115 g protein
and 52 g fat.