I am 23 years old guy, 5,5 in height and currently weigh about 145 pounds. I am of a small build. I wish to get toned up, the full fledged six pack, good arms, legs, back, etc. I do not want to be a body builder, but just really toned up nicely. I am trying to eliminate the visceral fat in my stomach area which is hard to do, but is slowly coming along. I have read that someone like me should be consuming about 26g-46g of protein a day and if working out, 27g-47g per day. (having a hard time justifying the 1g difference on that one). Other websites say I should be consuming about 85g-100g of protein a day. I talked to a personal trainer last night a my local gym and he even got into a lot of calculations with small math formulas and all. He calculated that I am consuming my average of what I should be doing 1800-2200 calories a day. I am getting 2103 calories a day he calculated, but he went on and calculated that because I go to the gym, burn about 210 calories in 20 minutes on bike and likely burn a total of about 1000 calories alone at the gym, I am actually getting about 549 calories a day for my actual body, when it actually needs the 2100 to maintain itself. So, he said I am effectively starving myself. This is awkward because I am slowly gaining muscle and slowly losing the visceral fat in my stomach area. I have been working out since very early December. I also do upper body one day, then lower body the next day so that my muscles have time to heal and replenish themselves, so I do my abs everyday because the trainers say you can because the abs are used everyday in supporting your overall body, you bend down you use them, so these types of muscles are used to be worked everyday, therefore I can do them everyday. I do upper body twice a week and lower body also twice a week roughly, 5 days a week working out and doing total of 25 minutes of intense cardio everytime I go to the gym. What my question is, everything I said true? Or what of what I said is true? What are your advise tips? I am hungry about every 2-3 hours and I eat within that time frame all the time, I do get all my fruits and vegetables everyday, take vegi greens, omega 3-6-9 fatty acids (tastes like butt). In the morning I have a good healthy cereal like raisin bran or the kashi 7 hole grain cereal with soy milk and a glass of fibre juice, snack, usually some yogurt with grapes, rasberries, strawberries and blueberries mixed in, plus a cottage cheese sup or peanuts, lunch can be egg salad, or turkey/chicken breast with salad and water, next snack I have kiwi's and apples and dinner I have a drink with a scope of brown rice protein (whey protein with milk makes me hurl), with turkey/chicken/pork/beef with vegetables, grapes, few crackers, etc. Is my diet good? I talked to the trainer and he said my vitamin intake through fruits and vegetables is good, but I need more meat and grains and should go from my current roughly 50g of protein a day to 140g per day. He said, 1lb of body weight to 1g of protein, ratio should be, 30% protein and 60% carbs, and fat from my foods is standard. Is all this true? And what recommendations would you professionals trained in this stuff have to say. Can you provide good websites to read up on? Thanks, I know it is lengthy.
The Pauper.
The Pauper.