Gymsons.. Old thread continuation..

[dakumangalsingh]

6 minutes ago, Don_Draper said:

i had one session with nutritionist 2 weeks ago.. konni changes cheppindi.. but was uber costly 30 mins ki $75 so i dinn find it worth it.. I think its better to find some freelancer nutritionist.. i will continue to followe some suggestion for 6- 8 weeks. then i have to find an intern if things don't work out or my goal post change.

How to find freelancers ?? 

[macha]

2 hours ago, Don_Draper said:

what's your macro break down.

MACRO SPLIT

Carbohydrates :20g

Proteins: 140g

Fats: 107g

 

Total	9.8	139.8	106.2
Calories	39.2	559.2	955.8
Net calories		1554.2

[Don_Draper]

1 minute ago, dakumangalsingh said:

How to find freelancers ?? 

good question pakkana kotha taadu start cheddam. freelancer dot com lo untadi.. but the problem is we don't know if they are really good.. full research cheyyali.. One on Sessions are costly so online or virtual should be good ani na opinion.. avvey cheptaru veggies tinnali protein up good fat up ani.. but Macro break down correct ga cheppali as well as alternative foods to eat.. learning to eat properly is tough..idi na personal opinion.. I might be wrong too.. Hiring nutritionist helps though.. i will list what my nutritionist said..

[Don_Draper]

5 minutes ago, dakumangalsingh said:

How to find freelancers ?? 

Key Point my nutriontist said :

 

1) Don't give away whole egg. Eat atleast 3-4 whole eggs a day. It has good fats and needed vitamins. Cholesterol is a good one and not bad as people normally say.

2) Don't shy off from good fats. Eat good fats with every meal.

3) Up the protein to body weight in grams (which im already doing).

4) Eat Starchy carbs or good fats before workout to not loose steam in middle. (Normally i take a spoon of Cashew Butter).

5) No White Rice. Brown rice or quinoa.

6) majorly we need to get tested our Resting Metabolism Rate. Which dictates how much we are burning while resting. Mine was somewhere aroung 60% fat and 40% carbs. It should be 80% fat and 20% carbs. Based on rate we need to intake calories per day to avoid undereating.

7) Rest all Sales Pitch sollu about products. 

[macha]

2 hours ago, dakumangalsingh said:

Bro whey protein  amino acids endukoo naaku istam ledu body has to metabolize those things ani naa uddesam kastam meeda vere daari leka chicken ekkuva tinakunda vundali ani iso 100 tesukuntunna. 

 

good man... your on right track dont get used to supplements do it in natural way take complex carbs if your goal is to gain muscle ....

[Don_Draper]

11 minutes ago, macha said:

MACRO SPLIT

Carbohydrates :20g

Proteins: 140g

Fats: 107g

 

Total	9.8	139.8	106.2
Calories	39.2	559.2	955.8
Net calories		1554.2

 20 gms carb.. aren't you feeling sluggish?

[Don_Draper]

7 minutes ago, Don_Draper said:

Key Point my nutriontist said :

 

1) Don't give away whole egg. Eat atleast 3-4 whole eggs a day. It has good fats and needed vitamins. Cholesterol is a good one and not bad as people normally say.

2) Don't shy off from good fats. Eat good fats with every meal.

3) Up the protein to body weight in grams (which im already doing).

4) Eat Starchy carbs or good fats before workout to not loose steam in middle. (Normally i take a spoon of Cashew Butter).

5) No White Rice. Brown rice or quinoa.

6) majorly we need to get tested our Resting Metabolism Rate. Which dictates how much we are burning while resting. Mine was somewhere aroung 60% fat and 40% carbs. It should be 80% fat and 20% carbs. Based on rate we need to intake calories per day to avoid undereating.

7) Rest all Sales Pitch sollu about products. 

 

Inko product suggest chesindi.. says it is miracle product for Athelets.. its name is UCAN. 

it was created for a child who had low sugar. he was waking up all night so his dad found a solution to reduce insulin spike. Then the product was born called as UCAN.  Do research on that product if intrested. she said that elevates fat loss. Its a complete natural product made by heating corn at certain temperature.

 

[Don_Draper]

6 minutes ago, macha said:

good man... your on right track dont get used to supplements do it in natural way take complex carbs if your goal is to gain muscle ....

True that!!

[macha]

16 minutes ago, Don_Draper said:

 20 gms carb.. aren't you feeling sluggish?

first 3-4 days I felt like that but later I was perfectly ok....

[Don_Draper]

5 minutes ago, macha said:

first 3-4 days I felt like that but later I was perfectly ok....

Cool!!

[dakumangalsingh]

49 minutes ago, Don_Draper said:

Key Point my nutriontist said :

 

1) Don't give away whole egg. Eat atleast 3-4 whole eggs a day. It has good fats and needed vitamins. Cholesterol is a good one and not bad as people normally say.

i never ever with my knowledge disposed egg. I always had whole egg and will continue no matter what.

2) Don't shy off from good fats. Eat good fats with every meal.

yeah for example avocado.

3) Up the protein to body weight in grams (which im already doing).

i am doing this too.

4) Eat Starchy carbs or good fats before workout to not loose steam in middle. (Normally i take a spoon of Cashew Butter).

what are the other foods ?? 

5) No White Rice. Brown rice or quinoa.

stopped eating all forms of carbs.

6) majorly we need to get tested our Resting Metabolism Rate. Which dictates how much we are burning while resting. Mine was somewhere aroung 60% fat and 40% carbs. It should be 80% fat and 20% carbs. Based on rate we need to intake calories per day to avoid undereating.

how to check this is there anything that we can do it on our own? 

7) Rest all Sales Pitch sollu about products. 

Do you have own gadgets currently to check your progress except weighing machine ?? 

[dakumangalsingh]

48 minutes ago, macha said:

good man... your on right track dont get used to supplements do it in natural way take complex carbs if your goal is to gain muscle ....

Examples sollu da for food. 

But I don't want to eat foods that have high glycemic index either

[macha]

8 minutes ago, dakumangalsingh said:

Examples sollu da for food. 

But I don't want to eat foods that have high glycemic index either

Items		Quantity	Carbs (gms)	Protein (gms)	Fats (gms)
Meal 1:
6 whole eggs+ 3 egg whites			0	46.8	30
Butter		10gms	0	0	8
Spinach/broccoli/lettuce		100gms	1.6	0	0
Meal 2:
Chicken/fish		200gms	0	50	14
Ghee		15gms	0	0	15
Spinach/broccoli/lettuce		100gms	1.6	0	0
Pre-workout:
Black coffee		1 cup	0	0	0
Post workout:
Whey protein		1 scoop	2	25	2.2
Meal 3:
Paneer		100gms	3	18	25
Butter		15gms	0	0	12
Spinach/broccoli/lettuce		100gms	1.6	0	0
		Total	9.8	139.8	106.2
		Calories	39.2	559.2	955.8
		Net calories		1554.2

[Don_Draper]

14 minutes ago, dakumangalsingh said:

Do you have own gadgets currently to check your progress except weighing machine ?? 

gym lo machine undi which checks lean body mass fat%  etc etc.. just 2 mins lo mottam cheptadi.. You can buy one online too it cost some $60 bucks.. Omron wieght and fat loss monitor ani untadi..

[dakumangalsingh]

10 minutes ago, Don_Draper said:

gym lo machine undi which checks lean body mass fat%  etc etc.. just 2 mins lo mottam cheptadi.. You can buy one online too it cost some $60 bucks.. Omron wieght and fat loss monitor ani untadi..

Metabolism rate ela chepthadi 

yeah I know that fat calulator u put your height and weight that hand held machine.