Currently about 230lbs (no muscle what so ever though) started going to Muay Thai for about 1hr Monday-thursday. I want to start either running in the morning or swimming so I can increase the amount of cardio I do per day.
Pic related- my lunch
>brown rice
>skinless boneless chicken thighs
>spinach
>baby carrots
>grapes
Lemme know if you think my lunch is okay, and if the cardio I'm doing right now is sufficient enough. I've been doing this for about a week and have not seen any progress.. Feels bad
Personally i'm really not a fan of running. It feels bad while i am doing it. I have pretty fucked up ankles, so I may just be predisposed to straining them i guess.
I would say swimming or cycling. Don't be afraid to do some weightlifting too, squats burn calories like fucking crazy.
It takes time. We're all gonna make it.
>>42711188
Food is fine, but rice isnt a cutting food. Make sure youre in a deficit. Weigh your food, and measure your condiments. When you get good, you may be able to eyeball it- but measure for 2-3weeks until you get in down.
Keep your fiber high- 35g/day for males, with complex carbs like beans and legumes and any fruit ending with -erry. Itll keep you fuller for longer and has a passive thermogenic effect for burning calories.
Aside from that- try to get enough sleep and avoid high sodium- it causes you to retain water.
You're not going to make it.
>>42712149
Explain
>>42712207
>"look how cute this bag of spinach is lawl :3"
you feel healthy right now, but i know you will quit within a few weeks.
You will tell yourself that you're fine with your body.
>>42713887
>judging someone from how they pack their spinach
How do you bring your food to work?
Watch me sempai. I'll post again in 3 months with an update. You'll know it's me because I'll quote your text.
What >>42712018 said; weigh your food, re-calculate your TDEE often, keep counting calories and be consistent.
Also, whats your macro ratio typically? You'll want to keep your protein intake bumped up a bit (high protein foods are more satiating compared to high carb or fatty foods) and ease off of the carbs a bit. If you're going to eat something carby make sure it's complex carbs your getting, i.e. wheat bread instead of white bread, sweet potatoes instead of russet/ red/ white potatoes to name a couple examples
Also maybe it's just me but I'd say there are more nutritious and probably cheaper alternatives to grapes... oranges, bananas, and various berries may be better options
>>42714125
TDEE is currently 3077, I have no idea what my macro ratio is. Never calculated it before, don't even know how lol.
>>42711188
Why did't you just combine the spinach and carrots with your chicken and rice?
>>42714322
Didn't wanna make a mess
>>42714268
Read the sticky, lose the rice and grapes for now, try to eat only fiber heavy foods and chicken for a few months