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Dr. Andrew Rynne

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Hello my weight is 66kg body fat is around 22%

Answered by
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Dr. Dorina Gurabardhi

General & Family Physician

Practicing since :2013

Answered : 5620 Questions

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Posted on Tue, 29 Jan 2019 in Weight & Lifestyle
Question: Hello
my weight is 66kg
body fat is around 22%
age is 31
gym-5 days a week
resistance exercise for fat loss 3 month(moderate level under a trainer)
Have been training for last 8 months initially gained for 4 months but gained fat too and reached 25% body fat now on cutting prograame.

trainer suggest to take carbohydrates as low as 50 gram every day
protein around 120gram
and fat around 40 gram.....
He want me to follow this for 3 months
my diet is
2 banana (160 gram peeled) in morning
preworkout cafeeine 200mg
l arginine 3000mg
1 multivitamin
1 cap yohimbine

one and half hour training resistance training

after that 30 gram hydrolysed whey
one natural coconut water

lunch
30 gram hydrolysed whey
salad
5p.m
50 gram peanuts

9p.m
6 egg with one full egg or 120 gram breast chicken

i feel week but my trainer says its normal.
is this diet ok for 3 long months or i am going in too much calorie deficit.
My target fat is around 13-14% in 4 to 5 month......you can see my latest fat picture in attachment

I dont take any steroids or banned substance


secondly it takes more time to digest eggs or chicken can i take more whey in its place as its easily digestible.
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Follow up: Dr. Dorina Gurabardhi 0 minute later
Hello
my weight is 66kg
body fat is around 22%
age is 31
gym-5 days a week
resistance exercise for fat loss 3 month(moderate level under a trainer)
Have been training for last 8 months initially gained for 4 months but gained fat too and reached 25% body fat now on cutting prograame.

trainer suggest to take carbohydrates as low as 50 gram every day
protein around 120gram
and fat around 40 gram.....
He want me to follow this for 3 months
my diet is
2 banana (160 gram peeled) in morning
preworkout cafeeine 200mg
l arginine 3000mg
1 multivitamin
1 cap yohimbine

one and half hour training resistance training

after that 30 gram hydrolysed whey
one natural coconut water

lunch
30 gram hydrolysed whey
salad
5p.m
50 gram peanuts

9p.m
6 egg with one full egg or 120 gram breast chicken

i feel week but my trainer says its normal.
is this diet ok for 3 long months or i am going in too much calorie deficit.
My target fat is around 13-14% in 4 to 5 month......you can see my latest fat picture in attachment

I dont take any steroids or banned substance


secondly it takes more time to digest eggs or chicken can i take more whey in its place as its easily digestible.
doctor
Answered by Dr. Dorina Gurabardhi 1 hour later
Brief Answer:
Probably you feel weakness because of low carbohydrates intake.

Detailed Answer:
Hello and Welcome to ‘Ask A Doctor’ service. I have reviewed your query and here is my advice.

I already reviewed the attached report.

I also reviewed the diet that you are following.

In my opinion you are feeling weak because of the low intake of carbohydrates in your diet.

The normal intake of carbohydrates should be 225 gr to 325 gr per day.

In your case the intake of carbohydrates should be a minimum of 130 gr per day.

So, you should increase the intake of carbohydrates.

As per the second query I do not recommend to take more whey instead of eggs.

You are already taking a high does of protein which will help to build muscle.

There is a difference between egg white protein and whey protein.

The balance in your diet is optimal so you should not change it.

Hope I have answered your query. Let me know if I can assist you further.


Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
doctor
Answered by Dr. Dorina Gurabardhi 0 minute later
Brief Answer:
Probably you feel weakness because of low carbohydrates intake.

Detailed Answer:
Hello and Welcome to ‘Ask A Doctor’ service. I have reviewed your query and here is my advice.

I already reviewed the attached report.

I also reviewed the diet that you are following.

In my opinion you are feeling weak because of the low intake of carbohydrates in your diet.

The normal intake of carbohydrates should be 225 gr to 325 gr per day.

In your case the intake of carbohydrates should be a minimum of 130 gr per day.

So, you should increase the intake of carbohydrates.

As per the second query I do not recommend to take more whey instead of eggs.

You are already taking a high does of protein which will help to build muscle.

There is a difference between egg white protein and whey protein.

The balance in your diet is optimal so you should not change it.

Hope I have answered your query. Let me know if I can assist you further.


Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
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Follow up: Dr. Dorina Gurabardhi 15 minutes later
Hi thanks,
Though you are not a dietician yet thanks
Can you give me my macros
how much protein carbs and fat should i take in a day on a fat loss diet.Would you like to give any opinion on how much fat etc should i target per day.
Right now i am about 22(as you are a internal medicine i don't know if you are well versed with body fat)
Can you please split my macros.
And how many months should i give to that diet to drop fat from 22 to14% with moderate gym.
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Follow up: Dr. Dorina Gurabardhi 0 minute later
Hi thanks,
Though you are not a dietician yet thanks
Can you give me my macros
how much protein carbs and fat should i take in a day on a fat loss diet.Would you like to give any opinion on how much fat etc should i target per day.
Right now i am about 22(as you are a internal medicine i don't know if you are well versed with body fat)
Can you please split my macros.
And how many months should i give to that diet to drop fat from 22 to14% with moderate gym.
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Follow up: Dr. Dorina Gurabardhi 1 minute later
my only bad abit is that i take clonazepam 1 mg to sleep some times even 2 mg.
That does not effects me.
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Follow up: Dr. Dorina Gurabardhi 0 minute later
my only bad abit is that i take clonazepam 1 mg to sleep some times even 2 mg.
That does not effects me.
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Follow up: Dr. Dorina Gurabardhi 1 minute later
As per many online sites i have seen that my macros are-
protein -110 gram
fat 40-50 gram
carbs-180 gram
but my trainer is strictly against it..
please help me with macros....and expected time to loose body fat with moderate intensity gym.
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Follow up: Dr. Dorina Gurabardhi 0 minute later
As per many online sites i have seen that my macros are-
protein -110 gram
fat 40-50 gram
carbs-180 gram
but my trainer is strictly against it..
please help me with macros....and expected time to loose body fat with moderate intensity gym.
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Follow up: Dr. Dorina Gurabardhi 10 minutes later
HAVE YOU NOTICED THE AREA OF FAT AROUND MY BELLY AND LOVE HANDLES IN PHOTO DOCTOR?
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Follow up: Dr. Dorina Gurabardhi 0 minute later
HAVE YOU NOTICED THE AREA OF FAT AROUND MY BELLY AND LOVE HANDLES IN PHOTO DOCTOR?
doctor
Answered by Dr. Dorina Gurabardhi 44 minutes later
Brief Answer:
Changes of the diet explained below in details.

Detailed Answer:
Hi again dear,

I agree with the diet given by your trainer.

I would only change the intake of carbohydrates to give you more energy through the day.

I would raise it to 130 gr.

So I would suggest carbohydrates 130 gr per day.

Fat intake should be 40 to 45 gr per day.

Protein intake should be 120 gr per day to help you build muscle.

I already reviewed the photo and the fat around the belly.

In my opinion with the diet and moderate physical activity you should see changes in three months.

Hope I helped you.

Take care dear,

Dr.Dorina Gurabardhi
Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
doctor
Answered by Dr. Dorina Gurabardhi 0 minute later
Brief Answer:
Changes of the diet explained below in details.

Detailed Answer:
Hi again dear,

I agree with the diet given by your trainer.

I would only change the intake of carbohydrates to give you more energy through the day.

I would raise it to 130 gr.

So I would suggest carbohydrates 130 gr per day.

Fat intake should be 40 to 45 gr per day.

Protein intake should be 120 gr per day to help you build muscle.

I already reviewed the photo and the fat around the belly.

In my opinion with the diet and moderate physical activity you should see changes in three months.

Hope I helped you.

Take care dear,

Dr.Dorina Gurabardhi
Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
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Follow up: Dr. Dorina Gurabardhi 13 minutes later
Hi mam,
should i take energy from complex carbs or simple carbs.
I mean every one says oat oat...while in my country wheat is more famous ...they are all grains so does it makes any difference if i take wheat instead of oat.
Secondly can i take carbs at night too.....in form of gauva.
lastly are fibres also carbs
for e.g
guava 100 gram has 16 ggram carbs in which 5 gram is fiber so total carbohydrate in 100 gram gauva is 11gram or 5 gram.Do fibers al;so give energy?
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Follow up: Dr. Dorina Gurabardhi 0 minute later
Hi mam,
should i take energy from complex carbs or simple carbs.
I mean every one says oat oat...while in my country wheat is more famous ...they are all grains so does it makes any difference if i take wheat instead of oat.
Secondly can i take carbs at night too.....in form of gauva.
lastly are fibres also carbs
for e.g
guava 100 gram has 16 ggram carbs in which 5 gram is fiber so total carbohydrate in 100 gram gauva is 11gram or 5 gram.Do fibers al;so give energy?
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Follow up: Dr. Dorina Gurabardhi 2 minutes later
11 gram or 16 gram?
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Follow up: Dr. Dorina Gurabardhi 0 minute later
11 gram or 16 gram?
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Follow up: Dr. Dorina Gurabardhi 4 minutes later
CAN I TAKE CARBS AT NIGHT TOO?
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Follow up: Dr. Dorina Gurabardhi 0 minute later
CAN I TAKE CARBS AT NIGHT TOO?
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Follow up: Dr. Dorina Gurabardhi 0 minute later
IN FORM OF FRUITS LIKE GAUVA,APPLE ORANGES ETC
OR SHOULD I TAKE GRAINS LIKE WHEAT OAT ETC
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Follow up: Dr. Dorina Gurabardhi 0 minute later
IN FORM OF FRUITS LIKE GAUVA,APPLE ORANGES ETC
OR SHOULD I TAKE GRAINS LIKE WHEAT OAT ETC
doctor
Answered by Dr. Dorina Gurabardhi 2 hours later
Brief Answer:
Follow up queries explained below in details.

Detailed Answer:
Hi again dear,

I would recommend simple carbohydrates.

Oats are a source of carbohydrates during the day. I recommend taking carbs during the day to help you with the weakness.

One cup of cooked oatmeal has 28 grams of total carbs.

At night you should avoid carbohydrates.

In case that you need to take carbohydrates at night you can take them in form of guava or apple juice.

Try not to pass 130 gr or carbohydrates per day.

Fibers are also a great source of energy. Fibers are recommended to be taken in the morning.

Hope I helped you.

Wish you all the best.

Kind regards,

dr Dorina Gurabardhi
Above answer was peer-reviewed by : Dr. Raju A.T
doctor
doctor
Answered by Dr. Dorina Gurabardhi 0 minute later
Brief Answer:
Follow up queries explained below in details.

Detailed Answer:
Hi again dear,

I would recommend simple carbohydrates.

Oats are a source of carbohydrates during the day. I recommend taking carbs during the day to help you with the weakness.

One cup of cooked oatmeal has 28 grams of total carbs.

At night you should avoid carbohydrates.

In case that you need to take carbohydrates at night you can take them in form of guava or apple juice.

Try not to pass 130 gr or carbohydrates per day.

Fibers are also a great source of energy. Fibers are recommended to be taken in the morning.

Hope I helped you.

Wish you all the best.

Kind regards,

dr Dorina Gurabardhi
Above answer was peer-reviewed by : Dr. Raju A.T
doctor
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