MOST SİMPLE DİET FUR FAT LOSS AND MUSCLE GAİN/MAİNTAİNİNG??

Discussion in 'Dieting / Supplement Discussion' started by Ensar Alparslan, May 27, 2018.

  1. Ensar Alparslan

    Ensar Alparslan White Belt

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    Hello Guys Asalamu aleykum/ peace be upon you,
    Guys to put it short: i need a diet for fat loss and maintaining muscle(more or less)and i live in Turkey supplements like protein powder and creatine etc are too expensive so i need natural food sources.
    İll post pictures below
    My stats are:
    1.75 m (5"9)
    62-63 Kilos(136 lbs)
    İf its possible i want the foods to be as simple as can.
    My diet right now is like this:

    Meal1:Homemade Protein Shake
    (2tbs Yogurt, 2tbs peanut butter,2 tbs greek yogurt,8 tbs oat meal,1 glass of milk in a blender)

    Meal 2: 100 grams of White rice and 200 grams of chicken breast

    Meal 3: 5Eggs(5 whites 1 yellow)

    Meal 4: 2 Cooked potatos

    Pleade help a brother out man its hard out here ; too expensive
     

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  2. Ensar Alparslan

    Ensar Alparslan White Belt

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    Here are 2 more pics
     

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  3. William Huggins

    William Huggins Green Belt

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    So you don't want to gain size, just look ripped all year round, you need to add some more protein, fish is pretty cheap in Turkey?
     
  4. Ensar Alparslan

    Ensar Alparslan White Belt

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    Yes i need more protein and yes i want to be ripped all year round i feel better this way
     
  5. William Huggins

    William Huggins Green Belt

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    Fish and chicken and throw in a bit of lamb once a week, you don't need to remove the yolk from your eggs, lentils are good too.

    Do you have access to the, myfitnesspal app?
     
  6. Ensar Alparslan

    Ensar Alparslan White Belt

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    No whats that?
     
  7. William Huggins

    William Huggins Green Belt

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    It's an app for Android or iPhone, it allows you to set macros and goals, so you can log your food intake.
     
  8. Bluesbreaker

    Bluesbreaker Brown Belt

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  9. Grenz

    Grenz Purple Belt

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    Throw in some sardines and Mackerels (canned is fine), I'm assuming they should be readily available in Turkey.
     
  10. CUAPO

    CUAPO Yellow Belt

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    Chicken breast and chicken breast once again with reduced carbs intake, switch carbs to greens.
     

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