Here is the diet I have been sticking to for the past 2 weeks. I’m 200lbs, 5’ 8”, and I lift weights. I’m cutting right now. Protein is probably more important to be than the average person losing weight just to help make sure I minimize how much progress I lose in the process of losing fat
Here’s what I eat. I’m rounding and approximating some things, so the calories and macros won’t perfectly line up but it should give a pretty good idea of what my diet looks like
Food - Calories - Protein/Fat/Carbs (g)
Three 4oz Chicken Breasts - 360 - 75/4/0
Basmati Rice - 300 - 7/0/70
2 eggs - 160 - 12/10/2
Butter - 100 - 0/12/0
Oil - 50 - 0/6/0
Sweet Potato - 120 - 2/0/27
Protein Powder - 200 - 48/2/0
Oikos Yogurt - 200 - 30/0/20
This puts me at \~1500 calories per day with the following macros
Protein (g)/Fat (g)/Carbs (g)
174/46/49
For cutting weight I’m trying to stick close to 0.7-0.9g protein/1 lb bodyweight. That was the main motivation for the food choices I’m making here. I feel pretty great eating this, it is very filling considering it’s about a \~900 calorie deficit for me. My main concern is that I’m not a nutritionist, so I don’t want to eat my way into a nutritional deficiency or something eating like this for the next 2-3 months until I’m at my goal weight. Is this diet reasonable? Any suggestions?
18 male, ~200lbs, 5’9”
Calories required to maintain a weight of 200lbs: 2,637cal |Calorie deficit to drop to 170lbs in less than 5months: 1650cal
Daily protein: 144gDaily carbs: 186gDaily fats: 37g
I have been tracking my weight, I have a hard time getting on the scale at the same time every day but my weight generally is fluctuating around 195-199lbs. I go over my calorie deficit by like 300-350cal maybe like 2 or 3 times in a week, but not near 2,637cals.
I have been on this deficit since the beginning of September. I used to go to the gym 2-3 times a week for the first 2 weeks, but last week I went 4 times. I plan to go 4 times this week as well and next week and so on.
NOTE: I do an hour of cardio on the stationary bike machine after my upper body and core workouts. I burn ~500 calories each time from the cardio and some more cals from the body/core workouts prior to it.
Is it reasonable to expect to drop to 170lbs with some muscle in about four months?
More info: I usually will not reach 144g of protein in a day, but I hit around 60g or 70g. And I tend to go over my daily fat intake of 37g by just 20g.