Diet for losing fat

[goingtochange80]

Hi all, one of the employee of the gym give me that diet, i would like to know if i can follow it or it's better to change

7:00 AM
Cereals,oats with H20 360gr(300water, 60 hydro oats)
White egg 150gr

10AM:
Apple
Whey protein 15gr

12:30
white rice 80gr with oil
Chicken breast 200gr

14:00PM
banana

17:30PM after workout
Chicken 200gr
Pasta 200gr

20:30 PM
Tuna 120gr without oil
Salad with oil

23:00 PM before bed
Greek Yogurt without fat

This is the base diet:
Monday 1800kcal - this diet
Tuesday 1480kcal
Wednesday 2200kcal
Thursday 1800kcal
Friday 1600kcal
Saturday 2000kcal
Sunday 1800kcal

I'm 184cm - 84kg right now.

Isn't that diet a bit low of kcal?

[dipatel13]

Looks terrible.

Read the stickies on the previous page and get your diet in order yourself instead of relying on this.

[goingtochange80]

So, i red the stickies.

My TDEE: 2300 (for maintain)
So, i think 1900Kcal should be good for cut, right?

protein gr = 145gr = 580kcal
fat gr = 80gr = 720kcal

1900 - 580 - 720 = 600kcal from other sources

Are those values balanced?

[juggernaut74ia]

So, i red the stickies.

My TDEE: 2300 (for maintain)
So, i think 1900Kcal should be good for cut, right?

protein gr = 145gr = 580kcal
fat gr = 80gr = 720kcal

1900 - 580 - 720 = 600kcal from other sources

Are those values balanced?

What's your height & starting weight?

[goingtochange80]

What's your height & starting weight?

Oh s***, i forgot to write, i'm sorry!
21 years old
184cm height
84kg weight

[murken840]

I don't see how you get 80g of fat out of that meal plan. I would learn how to weigh food and track protein carb and fat for each meal/day. From someone who tried to eat clean for 1 yr, you will not last on that diet very long, you will no doubt have a day or days where you eat a "cheat" meal AND you can get the same results by simply tracking your macro and calorie intake while incorporating normal everyday foods in your diet

[juggernaut74ia]

So, i think 1900Kcal should be good for cut, right?

protein gr = 145gr = 580kcal
fat gr = 80gr = 720kcal

1900 - 580 - 720 = 600kcal from other sources

Are those values balanced?

Oh s***, i forgot to write, i'm sorry!
21 years old
184cm height
84kg weight

Fat & protein macro goals look fine for your stats. Depending on how active you are, 1900 calories is probably too few, but start there and then you can adjust up if you're losing weight too quickly or you have fatigue issues.

Your stats indicate you don't have a ton of extra weight - so I wouldn't go too steep on the cut. In fact, I would probably recommend aiming to eat closer to maintenance and get on a good lifting program and stick with that until you find you can't progress further. Reevaluate at that point.

[goingtochange80]

I don't see how you get 80g of fat out of that meal plan. I would learn how to weigh food and track protein carb and fat for each meal/day. From someone who tried to eat clean for 1 yr, you will not last on that diet very long, you will no doubt have a day or days where you eat a "cheat" meal AND you can get the same results by simply tracking your macro and calorie intake while incorporating normal everyday foods in your diet

No, wait, that plan isn't the one that i'm going to follow. I have asked about macro because i want to create a new meal plan from 0 :-)

Fat & protein macro goals look fine for your stats. Depending on how active you are, 1900 calories is probably too few, but start there and then you can adjust up if you're losing weight too quickly or you have fatigue issues.

Your stats indicate you don't have a ton of extra weight - so I wouldn't go too steep on the cut. In fact, I would probably recommend aiming to eat closer to maintenance and get on a good lifting program and stick with that until you find you can't progress further. Reevaluate at that point.

Thank you for the answer. I would like to try to use a meal plan like this:

Monday - a.m. cardio, p.m. weight training, maintenance calories
Tuesday - HIIT cardio performed anytime, less calories
Wednesday - a.m. cardio, p.m. weight training, maintenance calories
Thursday - HIIT cardio performed anytime, less calories
Friday - a.m. cardio, p.m. weight training, maintenance calories
Saturday - HIIT Cardio done anytime, less calories
Sunday - no training/less calories

You think it's "valid" or an unhealthy decision?

[goingtochange80]

I'm not able to do a properly diet alone, so one of my friend suggested something like this for get near 2300kcal, based on high fat and low carb

Breakfast 8:00
Eggs 200gr
Chocolate Dip 10gr
Oil 10gr

Morning Snack 11:00
Apple
Beef 100gr

Lunch 13:00
Rice 80gr
Beef/Fish 200gr
Oil 10gr
Vegetables all you want

PreWorkout 15:00
Coffe
Apple
almonds 10gr

PostWorkout 17:00
tuna 70gr
Banana 100gr

Cena 20:00
Fish/Beef 200gr
oil 10gr
Vegetables all you want
Salad

Pre bed 23:00
Greek Yogurt 200gr
Whey protein 10gr

Could you give me some suggestion?

[Vandeman17]

My suggestion is to stop listening to your friend and re-read the comments above. Make sure you hit your protein and fat minimums then fill the rest of your calories as you please. Try to focus on foods that are not processed or extremely high in sat fat or sodium. Other than that, eat what you enjoy. Eating the same boring, repetitive meals is a recipe for failure. (Some pun intended)