Health, fitness and proper nutrition in our community is non-existent.

babooshke

babooshke

I've been eating good for about 3 months now(lost 30 pounds) and my diet is eggs and a fruit in the morning then rice, broccoli, chicken and another fruit at lunch and lastly a grilled chicken salad + another fruit for dinner and drinking only water throughout the day.

I can't go back to eating junk. You feel so much better eating good foods.
 
qalanjoqoordheer

qalanjoqoordheer

babooshke said:
I've been eating good for about 3 months now(lost 30 pounds) and my diet is eggs and a fruit in the morning then rice, broccoli, chicken and another fruit at lunch and lastly a grilled chicken salad + another fruit for dinner and drinking only water throughout the day.

I can't go back to eating junk. You feel so much better eating good foods.
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You'll feel even more amazing if you had some xalwo and qaxwo
:yacadiim: :mjpls::mjpls::mjpls:
 
Nak Muay

Nak Muay

TekNiKo said:
How can I improve? Please teach me what to eat for breakfast lunch and dinner. I want to be your student, I want to be in top physical condition. How do you track calories teach me your ways
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Cute sarcasm abti. You can talk that hot shit all you want but atleast I can take my shirt off in public without having a panic attack :heh:
 
TekNiKo

TekNiKo

Loyal To The One True Caliph (Hafidahullah)
VIP
Nak Muay said:
Cute sarcasm abti. You can talk that hot shit all you want but atleast I can take my shirt off in public without having a panic attack :heh:
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Wallahi I am serious bro, I want to improve really. Help me
 
Zoobear

Zoobear

People only take their health seriously when they lose it. Why let it get that far? We have some of the highest rates of heart disease and diabetes of any recently arrived immigrant group.
 
Nak Muay

Nak Muay

TekNiKo said:
Wallahi I am serious bro, I want to improve really. Help me
Click to expand...
Sorry mate, thought you were having a pop.

Pandemic Fitness for fatties 101: Diet/Macronutrients

Now that we're stuck at home for the foreseeable future, be prepared to gain some weight. Your body's caloric requirements are vastly different to what they were pre-lockdown. You can combat the excess fat-gain in two ways, exercise and diet however diet will play a significantly bigger role now...
www.somalispot.com
This thread gives you the gist of it in terms of calculating calorie requirements etc.
If you're serious though, get a pair of skinfold Calipers, they're dirt cheap. I'll post a site you plug your measurements into to determine your bodyfat.

Body Fat Calculator

Multiple body fat calculators for men or women. Six formulas: Navy Tape Measure, Jackson/Pollock 3,4,7, Durnin and Parrillo
www.linear-software.com

Calories Needed for a 26 year old, 148 lb Male

A 26 year old male who is 148lbs needs an estimated 2,461 calories per day
tdeecalculator.net tdeecalculator.net
Once you find your bodyfat percentage, pop your stats into this site, it's quite accurate.
 
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