Calisthenics Unity

hi chris, I'm 77kg and I want to keep my weight, I don't want to develop muscles. My wish is to have 8-10% of body fat but I don't know how much eat and what eat. I do your program 3 times a week and kick boxing 2 times a week. Any advices?

How much body fat do you have now? To lose fat you need to eat less calories than you burn (calorie deficit), to gain muscle you need to eat more calories than you burn (calorie surplus). Depending on what you stated, we don't know your current body fat so I'm guessing you want to lose fat. If you want to lose fat like I said, a calorie deficit is needed, but also eat a lot of protein so you preserve muscle while cutting fat. Explain better and I'm sure Chris will help you more. :)

I don't now how much body fat I have now. My abs are not covered but I want them shredded or more visible. I know that I have to eat less calories but doing this I lose weight and then it's difficult to do lean bulk; so I want to lose fat but increse a bit muscles to mantain my weight. I can lose at maximum 1 kg

Oh I understand now. You want to change your body composition while keeping your weight the same (up your muscle and lose the fat but stay same weight). Well that's very hard if not impossible if you don't want to lose fat first and then start lean bulking. I hear some people say it's possible to lose fat and gain muscle at the same time if you are in a positive nitrogen balance by increasing protein intake. I don't know how accurate this is, athlean-x jeff cavaliere said the 'truth' that burning fat is calorie deficit and gaining muscle is positive nitrogen balance. Wait for Chris to answer though.

If you want your body fat % down it's all about nutrition!

Ok Bro, thx for the info. My personal reccomendation would be to add another cardio day to your week for starters. Your diet isn't that bad but I would recommend some minor changes for a better fat loss diet. Don't put milk in your breakfast, change it to water(gross maybe, but results!). Also eat a fruit before the workout too! That's the kind of carbs(energy) that your body can really use. Add green tea to your diet bro, it really helps for fat loss; and try to take one before going to sleep as well. Orange juice in the morning is 👌🏼 for fat loss as well(it also gives your the kind of energy for the day that your body needs). I would not recommend a lot of carbs at night; instead less pasta and more meat!!!! Try this to see what changes you will get. Also, I would love for Chris and Gligor to come and debunk what I just told you! Hahaha, I'm just kidding, but it would be nice to get their opinions on this matter as well. BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!

thanks man, I try this advices and in one/two week I will tell you my results !!

No need to debunk anything lol @Daniel. I'll just say one or two weeks is not a lot of time so if you don't see results, don't freak out. Also don't fear carbs that much unless you're diabetic or some sh*t. Also, it doesn't really matter when you eat, it matters how much and what you eat, so a good way of approaching fat loss is intermittent fasting, but it's not for everyone. If you're used to eating 5-6 times a day. keep going, nothing bad. Intermittent fasting is eating like 2-4 meals during 8 hour period and then not eat anything the other 16 hours (body uses fat). But the body won't use fat in any circumstance UNLESS you eat in a calorie deficit. That simple. Take a picture for example October 1st, and then November 1st, if you see no difference, you ate too much or didn't burn enough calories by training. Green tea is amazing, definitely prefer it as Daniel says, and try to eat less bread, and favor more protein foods (as daniel said meat, eggs, fish etc.) Protein foods keep you full for longer time, help you preserve muscle [potentially gain some muscle], but as I said don't fear carbs. Because in the end it's all down to calories. Eat too much protein - you'll get fat, eat too much carbs - you'll get fat, eat too much fats - you'll get fat. Moderation is key. I ain't no fat loss expert, so far I've gone down from 94kg to 80kg since March, looking to go down to 75kg, but what has worked for me is just eating less or in other words eating smarter and healthier - instead of eating a snickers bar (250 calories), eat an apple (100 calories), there's a 150 calorie deficit right there. And remember, you can eat as clean as you can, but if you eat too much, you won't lose fat. So you can still eat some unhealthy food but try to limit it. Good luck! :)

I really appreciate your comments. I was thinking that I can delete milk in breackfast, but I don't like oatmeal without milk, so I have to delete oatmeal too 😂😅. Is good if I eat rice, whites and a fruit for breaclfast? And what can I eat during the morning if I can't eat bread?

Oatmeal and water sound good enough👍🏼💪🏼. Sorry if you don't like it Bro, but you will like the results. Other than that, I don't think I can help you...................

You can eat oatmeal + milk but maybe not everyday. Rice, whites and fruit, I guess you mean egg whites, yeah you could eat that, good idea. My usual breakfast is 3 eggs sometimes with milk sometimes without milk. 3 eggs is like 17 grams of protein, 14 grams of fat, 1.5 grams of carbs, 210 calories or so. Depending on the milk (fat %, how much ml you drink), I drink around 300 ml of it (0.5% fat) with the eggs, that's another 10 grams of protein, 13 grams of carbs, 1.5 grams of fat, ~96-110 calories . So you're sitting very solid as far for macros if you eat that, ~27 grams of protein, ~14.5 grams of carbs, ~15.5 grams of fat. As for calories, you're sitting at roughly 310 calories. So I think that's a very good breakfast in my opinion. If you need another source of something, for example carbs - add in banana or so, protein - maybe plain egg whites or some meat (although it's strange to eat meat for breakfast and 27 grams is more than enough), fats - add some nuts. For school you can have a tuna sandwich or something, even though I said don't eat bread, I meant don't eat it with meals like a lot of people that are fat do, they eat bread with everything, and believe it or not one piece/slice of bread has like 70-80 calories, and brings you little-to-no protein, just plain fast carbs, while an egg for the same-ish calories gives you 6 grams of protein, 4-5 grams of fat. Tuna - another great protein & fat source, along with the bread/sandwich for carbs. If you can't eat the tuna raw like that, just add in some sort of sauce, maybe just a LITTLE ketchup (careful too much sugar). I think fats keep you full for longer as well as protein, hence you should favor protein & fat foods more than carbs (complex carbs are great though, and have a mixture of complex and simple carbs). Drink 3-4 liters of water so you can feel more full throughout the day, and if you feel a sugar craving, get a sip of honey or get a banana and add some peanut butter on it. These are just some examples for breakfast and school break time eating. Remember if you're full, don't stuff yourself with food unnecessarily, just eat when you're hungry, so if you're not hungry at school, don't eat. And just make your own meals, combine protein fat and carb sources and good luck!

That's some good advice Gligor, but the truth is I don't worry about calories at all, really. My diet consists of the following meals:

Breakfast-4 eggs(with nothing), oatmeal with milk, chia seeds, nuts, and honey, and a banana and water of course

In-between meals: sandwich with four slices of ham and a fruit and water

Main meal of the day: nothing specifically, but it consists of protein(a lot) a vegetable(good portion) and carbs(rice or something like that

Before workout: another sandwich with four slices of ham and a fruit(banana most often) and water

After workout(dinner): a vegetable and two sandwiches of tuna and water(a lot)

Right before going to sleep: Greek yogurt and a hot cup of tea👌🏼

3 liters of water a day👍🏼

This has brought a lot of results to me, but I'm an ectomorph, I'm assuming you are a mesomorph. Diet works differently with you guys, so try to make some changes to your diet that you know will help you out with fat loss. Cardio is super important as well!!!!!

Well I never really counted calories (nor macros), I just wanted to point out that 3 eggs and 300ml milk don't have much calories haha. Yeah I'd say I'm a meso-endo combo or something so we shouldn't eat a lot of food. Well like I said I never counted calories, if I'm not losing fat, I know I'm eating too much. Same for muscle, if you're not gaining muscle you're just not eating enough. It's not magic haha. Yeah cardio is extremely important to boost the metabolism and burn extra calories. I think the legs exercises are cardio. so when you're doing full body workout and you're doing the legs, you're pretty much doing cardio lol.

Thanks for all, now I try to change my breackfast and eat less bread as gligor said, and do another day of cardio. In 2 week I will post my opinion of that💪🏼💪🏼💪🏼💪🏼

I'm guessing you're something like me, Endo-Meso, so read this, it will help you even further to understand your body:
http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=2666477