23 year old male looking to loose body fat percentage

irishsteve

hi all

Im new to this but here goes
the last year or so have let myself go be doin no exercise and not caring wat i eat im 23 weigh bout 80 kg but with a belly which i have been told is body fat percent
i have only recently started a diet plan which i dont think is the best because i dont really know all the proper food to be eating i think i need to add different types of food to add into to it but unsure of what to add in an what not to add in using one of them online bf% tests it said i was 32 which is obese so they say


breakfast = oats with banana tea spoon of honey or scrambled egg using 5 whites to one yellow

lunch pasta with tuna peppers an a piece of fruit / or protein shake with oats

dinner = boiled/grilled chicken/pork brown rice drizzled with sweet chilli sauce or red meat sirlion steak 2 medium baked potato with loads of greens peas carrots ect

snack= protein shake or a salad with chicken light mayo and piece of fruit


all my protein shakes are with water or skimmed milk
im going away in july what would be a reasonable amount of bf% to loose between now an then
ive also started jogging with short sprints in between maybe a fast walk to catch my breath an im doing some strength training upper body mainly low weights seens as im only starting and i also do crunches too but know that wont show till i remove my bf%




PLEASE HELP !!!!!!!!!!!!!!!!!!!!

Mellor

irishsteve wrote: »

breakfast = oats with banana tea spoon of honey or scrambled egg using 5 whites to one yellow

lunch pasta with tuna peppers an a piece of fruit / or protein shake with oats

dinner = boiled/grilled chicken/pork brown rice drizzled with sweet chilli sauce or red meat sirlion steak 2 medium baked potato with loads of greens peas carrots ect

snack= protein shake or a salad with chicken light mayo and piece of fruit

There is no need to have 5 whites to one yolk. It's just a waste of 4 yolks. Just have 3 whole eggs, or maybe 2 whole and an extra white.

Dinner may not be great depending on portion size. But keep portinos in check and its fine.

No real need for all those protein shakes. They are still calories. At 32% bf the main thing you need to do it cut calories to show decent results.

im going away in july what would be a reasonable amount of bf% to loose between now an then

Over 12 weeks, its not unreasonable to lose 6kg+. Could even be as high as 10kg.

assuming lean mass stays close enough to the same. That could see you down to mid 20s in bf%

ted lomax

I lost a total of 3 stone last year using the Caveman/Paleo diet. It's high protein diet and easy to follow. Basically you can eat as much meat, fruit and veg, nut, berries, seeds and eggs. NO processed food at all. That includes the chilli sauce in the jar as it probably has simple processed sugars. Eat little but often with the nuts and seeds as great snacks. Keep sugar intake low even with sugary fruits (berries are low in sugar) to avoid spikes in hunger.
Google "Paleo diet" or "Caveman diet" for more info. Basically when you go shopping just ask yourself if a caveman could have access to this food so no breads, oats, wheat (they're considered a food of last resort, bad for your gut with gluten etc) sugar or anything out of a box.
I'm a big fan of Charles Poliquin's take on food and nutrition, google him also.
Keep at it
Ted

P.S. I'm 42