Weight Loss diet questions.

Sergihf

Hello, im new on this page so i will introduce myself a little. My name is Sergi, im from Spain and im 19 years old, right now im at 224lb(102kg) , my objective is to be around 185-190 lb (85-88kg); im 6ft tall (188cm) and i think thats a good weight.
So with the application i calculated my calories per day and it says that i have to eat about 1530, divided in 191g of carbs, 51g of fat and 77g of protein.Until now i was doing a diet like this:
Meal1: egg whites with oatmeal and a coffee.
Meal2: 2 grain toasts with tuna
Meal3: 2/3 chicken breasts, or pasta or rice
Meal4: natural pineapple with a bunch of nuts
Meal5: boiled vegetables or fish
I would like to know if this diet is appropriate with the amount of calories that the application says i have to eat (1530) and the amount of carbs,fat and protein that has recommended me or if i should change a couple of things of the diet.
Also i have to say i workout normally from monday to friday an hour and half an after my workout i drink a protein shake.
Thanks for reading and I would love some feedback
PD: sorry if my english isn't perfect.

ClosetBayesian

Your English is fine

What you're eating doesn't sound like a lot, honestly (by comparison, I'm a 35y/o F, with 13 pounds to lose, I cannot exercise at the moment, and I think I eat more than that at @1400cal/day). You're really light on fruits and vegetables (one serving of each???). When you put in your info into MFP, what did you set your weight loss goat at? Seeing as how you don't have much to lose, and you work out pretty regularly, I'd aim for half a pound a week.

arditarose

I didn't look at what food you have listed because it doesn't matter. Looks like nutrient dense foods, great. You can eat what you like if 80% of your diet comes from nutrient rich food that helps you hit your macros, and allow for some discretionary calories to use for a treat as well.

1500 calories is on the low side. How did you set your activity level? And remember, this program is set up so that you eat exercise calories back. At least half.

arditarose

Also, your English is perfect.

malibu927

1530 isn't much, barely above the minimum, and you're young. Did you choose to lose 2 pounds a week? If so, I would adjust that to a pound a week for what you have to lose. You don't want to run the risk of losing too much muscle and undernourishing your body.

Sergihf

When I used the application i did set to loose 2 pounds a week (1kg), because it is what i was loosing before when i was doing a similar diet, because i went from 297 lb to 242 lb and i used to lose around 2 pounds a week, but maybe now that im not that fat i should lose maybe a little bit less per week. Also my workout consists in 30 min of cardio and around 1 hour of machines and weights, where i use not to much weight and i go for long series of 15 reps approximately to lose fat from my body.
And thank you all for the responses, it means a lot

arditarose

Sergihf wrote: »

When I used the application i did set to loose 2 pounds a week (1kg), because it is what i was loosing before when i was doing a similar diet, because i went from 297 lb to 242 lb and i used to lose around 2 pounds a week, but maybe now that im not that fat i should lose maybe a little bit less per week. Also my workout consists in 30 min of cardio and around 1 hour of machines and weights, where i use not to much weight and i go for long series of 15 reps approximately to lose fat from my body.
And thank you all for the responses, it means a lot

Long series of 15 reps will not help you lose fat from your body. It's in the endurance range actually. Lifting in a deficit should be to help maintain the muscle you do have. Personally I would up the weight and drop the reps. And use free weights.

Sergihf

Oh I got the wrong info then, I will try then what you said thank you!

sijomial

For perspective I'm shorter than you, lighter than you and almost three time older than you and lose a pound a week at 2000 cals a day.

Slow down your rate of loss, eat far more protein than that and train normally.
If (and only if) you hit performance or recovery problems with your training then drop volume but not the intensity of your lifting. Light weights and high reps isn't the way to go unless you are training for strength endurance.

Sergihf

sijomial wrote: »

For perspective I'm shorter than you, lighter than you and almost three time older than you and lose a pound a week at 2000 cals a day.

Slow down your rate of loss, eat far more protein than that and train normally.
If (and only if) you hit performance or recovery problems with your training then drop volume but not the intensity of your lifting. Light weights and high reps isn't the way to go unless you are training for strength endurance.

Thanks for the response, I also thought I was a little bit low on proteins, so I will try to raise it a little. On the workout part, would it be ok to do like 4 series of 10 reps of each exercise? Lately I have also been trying to do 4 series and in the last one, to go up hard on the weight and get to the "muscle failure" point, and I want to know if it's a good workout to lose weigth. Thanks you!