Weight 185 lbs
Height 5 feet 9 inches
Age 18 years
2 Slice Bread
3 TBLSP Olive oil
2 oz Almonds
2 TBLSP Peanut Butter
1750 Calories, 115g Fat, 140g Protein, 47g Carbs.
Over the last 3 or 4 weeks I've followed a 40/30/30 diet and had no results:
I was on 1800-2100 calories, eating:
1 lb Chicken
2-4 Scoops Whey
2 Slices Bread
1/2 Cup Rice
3tblsp olive oil
My macros looked like this 180-230g protein, 100g carbs, 50-60g fat. I had no fat loss.
I met a gymnast at my gym who says I'm eating way too much protein, not enough fat, and he said in general America needs way less carbs than it thinks. He also told me to try fasting.
My workout and cardio routine is as follows:
3x a week Upperbody workouts
3x a week HIIT 20 minutes
3x a week 15 minute cardio warmup before lifting.