yishu katodia's picture
Asked by
Sep 22, 2015

How to reduce back fat or unwanted fat and build lean muscle without any supplement??

Iam 18 years old my height is 5feet 8inches and 70kg weight I want to reduce unwanted fat and want tobuild lean muscle mass and can only use 1 scoop of whey protein because supplements are costly and I am vegetarian and I consume 50 gram protein daily so is it enough ....sir pls tell me how to get in gud shape and ...suggest me some tips diet or plan to solve this ..... ​
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nishant.hooda@healthkart.com's picture
Posted by
Sep 22, 2015
Hi.. As you are trying to build muscle and loose fat you need to take the high protein diet and low fat diet .The calorie distribution through out the day should be based on this parameter. 50– 55% of energy should come from carbohydrate(complex) , 25-30 % should come from protein and rest 15- 20% from fat. You need to consume small and frequent meals. You can have 5 - 6 meals in an overall day which includes three major meals breakfast , lunch and dinner and along with it you need to have 1- 2 small meals or snack like sprout chat/ fruit chat ( low glycemic index fruits) , boiled eggs, paneer etc in between these major meals. In the supplementation category one can go with the supplements like whey isolate protein , bcaa, glutamine and omega 3 depending upon the intensity of workout and the duration of workout

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