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muchidna: im 180 cm and 82kg i want to loose some fat so around 75kg is my ideal weight wich would be in 5% bodyfat i guess. Richard: I know but my energy isnt tho yeah i agree but i want to build some strength and litle size so i guess one needs some protein for that? how much do you think one needs? is the 0.8gram/lbs legit?

Hello Ive been eating 3-4000 calories a day Mostly grapes, mangoes, etc and some greens and hemp seeds. So yeah 5-7% of calories from protein wich will be only 40-60grams tops. Im thinking maybe this is to litle and consider switching to a vegan cooked diet where i can bump it up to 10-20% from protein. then i will be getting 0.8gram protein pr lbs of bodyweight

Hello Ive done the vegan diet for 2+ years now. Mostly 100% fruits and greens. Im also doing strength training alot and play sports. I have noticed that my strength and energy isnt what i should be. Like i workout my legs and everyhing in the gym but when i eat and all that it doesnt feel like i get the fuel to my legs. Its like they are still weak and dont want to run etc. I have done 5-7% of protein during this time, so im considering maybe its time to increase it. Can to litle protein do this and maybe this is my problem? My explosivness and everything is not where i want it to be and where it was before when i was eating crap

Ey Thanx a ton for reply and i totally understand what you are saying. Its really important to make the progress slow so performance etc dont suffer. I write down my lifts and everything in the gym so i notice if my performance/strength decreases then i know something is wrong

Hello There is so much information and stuff out there in terms of intermittent fasting, meal frequency and all that so i wanted to hear what people here are saying and experiencing with. Say yo eat 2000 calories and burn 2500 calories so you are in a defficit wich will mean we will loose weight. So then come to question. Wich approach in terms of meal frequency is the best one to take when maximum fat loss, athletic performance and body composition is your goal. Intermittent fasting, 1 meal a day or 6+ meals a day? My sport is soccer and weight lifting. Remember calories are the same.

do both together how do you do that ? What is IIFM ?

Hello I was wondering if anybody have tried different approaches in terms of meal frequency and what results gave you better results. I know intermittent fasting is very popular these days and they say the 6 meals a day is not beneficial in terms of metabolissm etc. But then you have alot of people eating 6 times a day and even more like Robert here and say it works wonders so would be great yo hear some pros and cons of both and the results they have given you guys

How should one train to get more acceleration and speed in soccer? I want to be lightning fast. Powerlifting exersices like squat and deadlifts i know, what more?

Hello I have been struggling for 4 months now in reaching the 5-7% bodyfat and loosing the last pounds of fat/weight. Ive tried everything and esp calorie restriction. It goes well when i do CR but then after 5-6 days i suddenly gain 4 pounds without doing anything. I just cant get my head around it. Would be great to hear peoples experience that has been able to get down to that fat% and stay there. Do you have to cycle calories, cheat days etc? or can you just calorie restrict everyday and you will get there? something that doesnt seem to work for me tho. I do 1800 calories a day and i workout 1-2 times a day. Im 25, 180cm and 78kg male

Thanx a ton

Thank you so much. Makes alot of sense and you seem to have the same experiences as me, since i have also tried alot of the approaches. And for sure i eat like a race horse if i havent eaten for long i almost drink the food Also did you notice any difference in terms of fat loss or body composition ? Thanx again for great reply

Great, thanx. But isnt it harder in terms of calories to just start eating and have to stop when the food is getting good ? Have you tried the fewer meals approach?

Hello I was wondering what experience people has done with different meal routines in terms of fat loss, energy, performance etc. I know intermittent fasting is very popular where you eat 2-4 meals in a 8 hour window and i know also some people only eat 2 big meals a day etc. Then there is alot of people eating 5+ meals a day. I havent read any books on this subject and since im really into training and performance regarding weights but also esp sports and also loosing the last bit of fatt wich i know comes from calories but maybe there is something to be gained from eating patern aswell? Would be great to hear some experiences by people. Fire away

Hello In terms of beeing really fast runner like a sprinter for 100 meter or less. How should you nutrition be like? Sure you need carbs but i was wondering about sodium inntake ? should that be high aswell? I have a very low sodium diet now and i feel like im lacking the last 20-30% explosivness in my muscles. Can it be any other then sodium or ? im so frustrated

Hello I was wondering if anybody had tried the popular 16 fast with 8 hour feeding window known as IF while following a high carb low fat and low protein program. Like the raw food 80 10 10 by Doug Graham or The China Study or Dr. Mcdougall`s plan wich is similar in terms of 80+ carbs max 10% protein and fat just here its cooked food and starch etc. Would be great to hear the experience. Im on the McDougall so would love to hear about experiences since i love the IF approach.