Here is my current situation.

I am 25 years old, I am 1m73 for 71.5kg.

I have always done sport, and currently I do quite intensive sport 3 times a week on average (2 * 2h of combat sport + 1h of squash).

Having always had a bit of a stomach (small bulge in the lower abdomen), I decided a week ago to do a cut. Knowing that I am not (or almost not) losing muscle.

At the start of my dry I weigh 73.5kg for 22.6% fat and 54% water.

Here are the meals I made:

In the morning:

-Oat flakes in 0% fine-size yogurt

or

-2 fine-size yogurt 0% at

noon:

-A dish has warmed up (not the choice at work), I take it with the minimum of lipids and carbohydrates

In the evening:

-Chicken with vegetables or with green salad.

Voila, currently I weigh 71.5kg and about 20% fat.

I do not take any dietary supplements, and I would like to hear your opinion on everything I do and if I need to take a few things?

They told me about fat burners and whey, but the combination of the two will cost around 100 € per month, which is a bit too expensive for my taste ….

All the advice is good for me to take, I have already dieted a few years ago and I have never lost my little stomach. This time I really want to have my abs visible!

Thank you in advance.

For exos, you will find your happiness in the sport and health section of the bodybuilding section.

Personally, I am a cyclist, so you will understand that I am limited for this kind of advice.

But believe me, no supplement will help you.

Besides, it may be the right time for you to reflect on the good and bad sides of force-feeding and dryness. Perhaps, finally, is it preferable to gain weight less quickly but in quality?

Good evening phiphi.

VERY BAD DIET You’re going to lose muscle too.

Corrections:

In the morning:

-50gr of oatmeal cooked in 400ml of skimmed milk

-A grapefruit

-1 bowl of green tea for

 

lunch:

-Sandwhich poultry raw vegetables

5
p.m . :
-330gr of white cheese 0%

-Caned beans In the

evening:

-Chicken with vegetables or with green salad

Before sleeping:

-330gr of white cheese 0%

During the day:

-1.5L of water mineral

The problem is, I can’t eat at 5 p.m., can I replace the grapefruit with an orange?

I wanted to know what other type of meat can we eat in the evening?

Apart from the chicken  

You can eat anything, even red meat, and that’s advisable.

Now, there is also the fish which gives proteins, the eggs, the dried vegetables ……;

Worse, I’m not at all the same opinion as Arsher.

To dry out is as simple as getting fat, you reduce your calories, but you keep a balance of carbohydrate, protein and lipid portions:

to put it simply, you decrease in quantity but you remain balanced. And it is not what the red meat contains in fat that you will gain weight, the key is to know what you have already absorbed in lipids during the day to know if you have the right to take them in the evening.

Worse the ti diet he made you, well there is too much protein at one time, for example to taste ………. it is useless!

Stay at around 1.5g of protein per kilogram of body weight, and take more lead with prototypes.

It is on sugars and lipids that you need to be vigilant: fo decrease little by little and week by week. Style you lower your carbohydrate and fat intake by around 300 calories over the day, you do that over a week, if you lose weight it’s because you’re good, otherwise it’s still too much.

But hey, I can’t do more, I don’t know your eating habits, your weight, etc …….. even a diet can’t do better without information.

Thank you for all this information.

I do 74kg before diet for 1m73 23% fat and 54% water, 3 sports activities per week and I don’t eat very healthy (pizza, sandwich etc …)

I started my diet 3 weeks ago , I now weigh 70.5kg, 20% fat and 55% water.

I eat what I put in my first post.

If possible I would like to know approximately how many carbohydrates and sugars I can consume (1g, 10g, 100g I have no idea or even an order of magnitude !!)

Thank you again and in advance for your answers.

It’s about setting a goal for myself.

Thank you.

If you want, I will try to bring you little by little there where you want to arrive: I will give you the basics, and when you have acquired the essentials you will no longer need the others.

I could do it for you, but the goal is for you to do it on your own, to see for yourself.

1: calculate your BMI; body mass index.

2: calculation of energy or calorie expenditure.

Go to i-dietetique.com and follow the instructions, it’s easy.

Once that is done, you will have the basis to establish a food plan (more holy than pizzas, mc do  
), and a sports plan. The interest is that you lose your bead, and especially that it does not come back, so a plan is part of the long term.

The food plan, you will not find it on a site, I would help you if you allow it ………. according to your tastes and your life.

Also, it would be good if you knew your morphotype: endomorph, mesomorph, ectomorph.

To answer your questions:

The standard for carbohydrates: 4g per kilo of body weight. 1g of carbohydrate provides 4 calories (4 kcal). This is for slow carbohydrates. They generally provide
50% of the daily caloric needs

Sugar: said fast sugars. Fo eat it, but not abuse it ……… there are time slots where it is very beneficial, others where it is harmful, others where it no longer has the same function ( the rapid assimilation of sugar is slowed down when it is absorbed at the end of a meal for example).

So here is my BMI would be 23.7, because I now weigh 71kg for 1m73 (despite these lost kilos my little container still persists
)

According to the site I would be at 3075 Cal / day of energy expenditure.

For my morphotype I will have to measure myself, I will keep you informed …

Currently I eat mainly chicken, turkey and vegetables with a few break meals on weekends (small break
), and yogurt in the morning 0% with oatmeal cereals.

I eat very few carbohydrates, mainly in the morning, and very little fat. In terms of calories, I don’t really know how much this represents, but it’s quite low too.

After that, my goal is not to lose too much weight either, but to really lose that stubborn residue of fat!

…

I just reread quickly: a specific work on the abs is essential. do you eat a lot of salt?

Hello,

I try to limit the salt, I do not add it to any of my dishes and do not cook salty!

I now do sit-ups every day.

Otherwise I wanted to know, if I am a little hungry during the day, can I eat tuna or chicken breast or is it better to eat nothing?

Otherwise I know neither the interva training nor the hiit