I'm 20 years old and I want to lose body fat precentage and loose some weight.

I'm 186 cm (6ft 1) and weigh 69kg (152lbs)

My goal is to loose a bit of body fat to make my abs visible.

What I will do here is a caloric deficit, I know that and I have already started doing so but what I don't know is specifically WHAT I need to eat.


Protein, fats, carbs etc but how much do I need of e.g proteins & fats a day? That is my question.. If someone could give me some advice that would be greatly appriciated.
Thanks in advance!

Eat slightly above maintenance

80-90 grams of fat
130-140 grams of protein
Rest carbs

6ft 1 and 152 lbs is already pretty skinny. Guessing you're skinny fat. It would probably be better for you to eat at maintenance or a little bit above and start lifting a few times a week.

if you're set on dieting, though, anywhere from 120-150 protein seems fine. I don't really care what I eat (and I don't think you should either) so long as I know I'm getting a few servings healthy fats a day (avocado, nuts, olive oil, butter, salmon, eggs), few servings veggies, some meat, maybe a couple servings of fruit. Fill the rest in with stuff I like... sandwich with some cheese, yogurt, homemade soup with potatoes, corn, meat of some kind, etc. Ultimately it won't really matter if you're in a deficit.

This post was edited by hoipolloi on Jul 2 2016 11:13am

Ya I guess I'm skinny fat then

Oh right I forgot to mention, I don't have access to gym whilst doing all this.

nvm im stupid LOL

This post was edited by pKqQ on Jul 2 2016 11:25am

calories come from protein, fat or carbohydrate. A calorie does not have to come from a carbohydrate. If you drank olive oil you would be getting calories from fat, but no carbohydrate.


you don't need a gym. even bodyweight stuff like squats, push-ups and pull-ups can add a lot of muscle if you're new

Yeah I know I had to edit that last part out I just realized how stupid that actually was.. have to blame that I'm tired

Allright, I'll let you know that I do like 50 push ups every day and have recently also started doing abs (all this at home) and slowly but surely I'm also incorporating cardio to this with a cross trainer 30 min HIIT 3 times a week. Today I burned ~270 calories from that which is decent I guess?

6'1 152 lbs you dont have any fat to lose lmao

so what is the reasoning behind my stomach then? looks like I weigh 200+ lbs when I sit down haha I want to get rid of that you feel?

Perfect for you to follow the SerialJoe diet program.

- Walk dogs
- Do push ups
- Make sexy poses in the mirror
- Limit caloric intake
- Order kettlebells and tell them they are shipped to you in every post you make
- Get results!

I dont want to be rude but what the hell is wrong with you guys lol

He's a 6'1 152 lb kid. You are all throwing things that you are used to seeing. What you are used to is not a 6'1 155lb skinny buy with fats on his abs...



What he really needs to do is Some heavy weights and hit all his muscle groups. He needs a routine. Even if its like 20 lbs. He needs to do heavy weights 4-5 reps lol.

Then, he needs to fucking eat. You need to eat more often and never go 4-5 hours without food. That shit will make you store more fats on your belly. DO NOT GO 3-4 hours without food.

Then you throw in some cardio sessions. Or better yet go fucking play basketball? you're fucking 6'1 the shit i can do at 5' 10 is fucking ridiculous so you dont understand what u have at 6 ' 1. Go ball people down and call that cardio.

Jesus christ.

Or just run or do some cardio 3 times a week.

Now you can just adjust your calories and diet and bulk or do whatever you want with your body.

The idea is you want 1 : 2 : 1 of fats, carbs, protes to maintain.

However, bulking when you do heavy weights will need more carbs and protein. And even fats if you do to much cardio. So you have to learn how to adjust.

1 : 2: 1 is pretty basic to maintain unless you're already stack muscle....(then you'd need more protes and carbs)

Simple man.



By the way you're 6 '1 so you ARE burning more calories then a shorter person with the same weight. minmal though.

So lets just guess your numbers. you're 152......

so i'd say around 1800-1900 calories is needed for u to maintain your weight if u do nothing in 24 hours but lay down and breath but not move.

So that means you might need 2500-3200 calories depending on what you're doing.

I doubt you're very active so you will probably be able to cut fat and bulk a lil with 2500 calories. lol. I would personally go for 2800-3200 since i run around so much.

damn 2500 calories for a 6'1 is not much man




This post was edited by expressaa on Jul 3 2016 12:18am