Summer is coming so we will start to lose fat and we call it CUTTING.Im going to try to help you about that.
First of all u have to count your macros(carbs,proteins and fats).
1gram protein = 4 calories
1gram carb = 4 calories
1gram fat = 9 calories
1gram alcohol = 7 calories
SUGAR=ENEMY
KEEP THEM IN YOUR MIND FOR CALCUTE YOUR CALORIES
For an example im a 100kg guy so these will be my macros at cutting
Kgx1.7 carbs=170carbs
Kgx2.3-2.8 protein=240proteins
Kgx0.4-0.6 fats=45fats
You can add a little bit more fat or protein it depends on your body fat and muscle.Now we have a 2000 calories diet macros.What's next?Food selection.
WHICH MEALS ARE GOOD FOR CUTTING
First of all u never want to spike your insulin thats why u SHOULD use low glycemic index meals so try these ones
Oats,dark rye,sweet potatoes,brown rice,basmati rice,egg whites,chicken breast,low fat meats etc
Coconaut oil , avocado oil , olive oil those meals and oils are pretty good at cutting also u can find a lot of foods with low GI(glycemic index)
SHOULD I USE SUPPLEMENTS OR DO I HAVE TO ?
No you dont have to use any supplement but as u know they will support your diet and your body.
Bcaas , protein powder and maybe l-carnitine will be give you a little boost.
MOST IMPORTANT THING IN YOUR LIFE
People are missing a critical point and it is WATER.If you want to be healthy and lose some weights u have to drink 0.5mgxkg water.It means 100kg guy should drink around 5L water.
If you want me to share more diet , training and cardiovascular exercises or some tips vote me up and leave comment below :)
IF YOU BELIEVE U CAN ACHIVE ANYTHING YOU WANT JUST BELIEVE AND BE BRAVE.
GOOD LUCK