Criticice my Fat loss plan!

Tevez101

Looking for feedback on my fat loss plan over the next few weeks, this is the list I composed, anything anybody can add? I've left out details regarding the food I consume but I can assure you it's 100% healthy like Fish, lean meats like chicken + turkey, cottage cheese, nuts, vegetables, some fruit, whey protein, skimmed milk etc. Basically I want someone to tell me where I could possibly fail and make suggestions. Thanks

BTW, my stats are: male, 20 yrs, 14 stone, 5'9.5'', body fat 21%.

So heres my plan,

1700 Kcal deficit per day
80 g carbs max per day
No carbs after 6.00pm
Moderate good fats, high protein strict diet

Keep count of calories via iPhone, if unsure throughout day, CHECK in evening via Internet
BMR = 2800 Kcal Daily
consuming = 1700Kcal Daily
Defecit = 1100 Kcal Daily
7*1100 = 7700 Kcal deficit a week
1 pound of fat = 3500 Kcal
7700/3500 = 2.2 pounds fat loss/week
Weight = 14 stone
Target Weight = 12 stone 7 pounds
Total fat loss = 21 pounds
Total estimated time = 21/2.2 = 9.5 weeks
Start date: 18th Sept
End date: 23rd November


Exercise regime
Strenght programme: Train every 2 days
Bench press, Squats, Lunges, Deadlifts, Chin ups, Press ups, sit Ups, Plank, Leg work outs
Correct stretching + warm up Pre-Workout
Time in Gym, at least 1HR
Protein to be ingested immediately after work out.

Cardio programme: Kick boxing, Soccer, Martial arts, cycling 50 mins every day to and from college.


Any suggestions welcome.

Will Heffernan

Tevez101 wrote: »

80 g carbs max per day

Why?

No carbs after 6.00pm

Why?

Just want to understand what your thinking is. I like to know where people get these ideas from?

Good luck with your venture. Hope it works out the way you want it to.

Tevez101

Will Heffernan wrote: »

Why?

Why?

Just want to understand what your thinking is. I like to know where people get these ideas from?

Good luck with your venture. Hope it works out the way you want it to.

Well personally I find eating carbs often leads me to overeating,( and I do eat the right types of carbs, non processed, wholegrain etc.) So when I limit them and replace them with veg and protein it helps keep me slot more satisfied.

Why no carbs after 6? Well, the same reason as I just mentioned but after 6, I'm not very active and hence I watch tv lying on the couch in the house and if I do eat carbs the fact I'm not active and I'm hanging around the house, makes it 10X more likely I'll overeat than it would do if I was out and about in college

Mellor

Tevez101 wrote: »

Well personally I find eating carbs often leads me to overeating,( and I do eat the right types of carbs, non processed, wholegrain etc.) So when I limit them and replace them with veg and protein it helps keep me slot more satisfied.

Why no carbs after 6? Well, the same reason as I just mentioned but after 6, I'm not very active and hence I watch tv lying on the couch in the house and if I do eat carbs the fact I'm not active and I'm hanging around the house, makes it 10X more likely I'll overeat than it would do if I was out and about in college

This is the exact reason why I limit carbs so mush. Its not them that are rally bad, its me.

OP, what ap are you using on your iphone?
How are you calculating portions?
What is your exact diet

Tevez101

Mellor wrote: »

This is the exact reason why I limit carbs so mush. Its not them that are rally bad, its me.

OP, what ap are you using on your iphone?
How are you calculating portions?
What is your exact diet

Although I have all of the free apps for calorie counting, diet and exercise, I actually don't use them. I count calories manually in the notes app. The reason I don't use them is the fact they all seem to measure portion sizes in American units, "cups" rather than grams. Tbh I prefer doing things manually as there is a less margin for error when reading nutritional content from packaging.

My diet is very mixed, I always aim to eat 100% healthy although this is almost impossible when eating out with friends and going to cinema etc.

Here's a list of the foods I consume.

Eggs, in any format, scrambled, poached, omlettes etc.
Nuts, pistachio, wall nuts, cashews etc.
Lean meats, chicken and turkey fillets, lean beef and lamb mince. I usually have these with vegetable but sometimes with wholewheat pasta, half fat cheese and bolognase sauce(around 50 kcal per serving).
Fish, salmon, mackerel, cod and haddock. Always served with plenty of mixed vegetables.
Wholemeal sandwich usually every day for lunch(chicken tikka, lettuce and some low fat Mayo).
Whey protein shake(30 gram protein), with milk or water, depending on how many calories I have to spare.
Ryvita cracker bread with chilen tikka and half fat cheese or peanut butter.
Porridge with walnuts and/or peanut butter or no added sugar rasberrie jam.
All bran cereal with skimmed milk( fantastic source of fibre, (11 grams per 40 gram serving).

I eat this stuff randomonly for example I cud have porridge at either 3pm or 8am.
As already mentioned, I eat no carbs after 6pm.

Mellor, just out of interest, do you use any of the diet apps on the iPhone?

Giggipaws

Tevez101 wrote: »

BMR = 2800 Kcal Daily
consuming = 1700Kcal Daily
Defecit = 1100 Kcal Daily

Start date: 18th Sept
End date: 23rd November


Exercise regime
Strenght programme: Train every 2 days
Bench press, Squats, Lunges, Deadlifts, Chin ups, Press ups, sit Ups, Plank, Leg work outs

Cardio programme: Kick boxing, Soccer, Martial arts, cycling 50 mins every day to and from college.

Hi there,

Why do you plan to stop in November?
Which days you plan to do the cardio and which day you do weights?
Just to understand better your motivation and the layout of your program...

As well, for the sustainable fat loss it is recommended to gradually cut down the Total daily energy expenditure (TDEE) by 15% per week. You mention your BMR (Basal metabolic rate) but that's not the one you should be using for your calculations! You need to multiply it by your activity index... You probably meant that, just used the incorrect abbreviation...

One more thing - if your are going to do serious CV workouts, you would need carbs for energy... But that would need to be reviewed more in details... it is not possible to say more just from what you wrote...

Good luck with your plan!
Giggipaws

Mellor

Tevez101 wrote: »

Although I have all of the free apps for calorie counting, diet and exercise, I actually don't use them. I count calories manually in the notes app.


Mellor, just out of interest, do you use any of the diet apps on the iPhone?

I used to use the notes app, but recently started using MyFitnessPal
It calcs a daily intake based on current stats, suggests a calorie goal and lets you count calories and workouts. I don't count workouts as this makes the daily calories go up, I personally don't eat extra when I work out.

The calorie counting is v.good. Some time the portions are off, but it also lets you mark that you had 1 3/4 portions etc so you can get it to the required size. Lots of foods come pre-loaded. Even things like ON protein shakes. You can also save you own foods, so last week I saved a "tin of tuna, beans and red pepper", then this week it was ready easy to add it again as i'll have it 2 or 3 days. After a few weeks all my lunches should be in it if not already