Hi guys, i'm new here, my name is Paul.

first let me tell you, this is a GREAT forum!! :tucool:

and now to the questions :

1) i'm 178cm ( 5.84 foot) tall , and my weight is 76.0 kg (167.5 pounds)
i'm currently fed with 1800 cal per day , is it enough? ( i do only athletic exercises, without any weight lifting)

2) i'm doing pushups EVERYDAY, but i see that most people are doing that only 3 times per week, is it too much? isn't it worthwhile?

3) i DO NOT use any supplements and my daily meal consist of 30% proteins ,20% fats ,%50 carbs, should i
convert it to 40% 40% 20% ( as John used ), because my whole purpose is losing this stubborn fat located under my bellybutton , and covering my abs ( pictures attached)

i would appricate any comments and advices,
best regards,
Paul.

Hi guys, i'm new here, my name is Paul.

first let me tell you, this is a GREAT forum!! :tucool:

and now to the questions :

1) i'm 178cm ( 5.84 foot) tall , and my weight is 76.0 kg (167.5 pounds)
i'm currently fed with 1800 cal per day , is it enough? ( i do only athletic exercises, without any weight lifting)

2) i'm doing pushups EVERYDAY, but i see that most people are doing that only 3 times per week, is it too much? isn't it worthwhile?

3) i DO NOT use any supplements and my daily meal consist of 30% proteins ,20% fats ,%50 carbs, should i
convert it to 40% 40% 20% ( as John used ), because my whole purpose is losing this stubborn fat located under my bellybutton , and covering my abs ( pictures attached)

i would appricate any comments and advices,
best regards,
Paul.


Hey Paul welcome to the board! I would suggest giving weight training a shot about 3 times a week for starters. Also 50% carbs is way too many carbs, maybe try the 40/40/20 like you said and see how it goes. Switch it up every so often as well. Good luck

Thanks StoneGRMI!

i will try to change my menu into 40% 40% 20% , could you recommend me about food rich with PROTEIN and low fats & carbs??
and i mean FOOD (not supplements).

another question is :

is it true that 1g of protein = 9 cal, 1 g of fat = 4 cal , 1 g of carbs = 4 cal,

because sometimes when i calculate the proportion of each of the above and sum it
i get more than 100%

I eat a lot of chicken breasts, tuna, salmon and turkey for protein. I do use supplements also just to make up for lack in my daily macros. A lot of people that usually want to get all their protein from food still do supplement a protein/carb shake post workout. As far as the fats I get in my daily diet it comes from mostly almonds, peanut butter, and flax seed oil. Here's something that I use:

The following is courtesy of the diet folks (rambo) at anabolic review

Fasted Cardio

Meal 1:
Lean Protein (ie. eggs or meat), 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax)

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.


That is just what I use as a guideline. I'm am carb sensitive so sometimes I'll drop a few but not too many.

another question is :

is it true that 1g of protein = 9 cal, 1 g of fat = 4 cal , 1 g of carbs = 4 cal,

because sometimes when i calculate the proportion of each of the above and sum it
i get more than 100%

That's because you switched some values.
It's really 1g protein or carbs = 4 calories and 1g fat = 9 calories.

another question is :

is it true that 1g of protein = 9 cal, 1 g of fat = 4 cal , 1 g of carbs = 4 cal,

because sometimes when i calculate the proportion of each of the above and sum it
i get more than 100%

no, 1 g fat = 9 kcal
1 g carb = 4 kcal
1 g protein = 4 kcal

That's because you switched some values.
It's really 1g protein or carbs = 4 calories and 1g fat = 9 calories.

yeah i mixed the fat with the protein, you are right about that.
but it still gives me a wrong result, let take a look over here :

if we sum all the precents we get 107% ??? :flex:

and i calculated the precents like that :

% fat = (fat in grams) * 9 / (total calories)
% carbs = (carbs in grams) * 4 / (total calories)
% protein = (protein in grams) * 4 / (total calories)

anyone knows why this happens?

I think it doesn't work out perfect because those numbers are approximations not exacts.