Weight goal.. gym plan.... diet plan...

saminleo

Hi all,

As I’m ever close to my weight goal... I feel like I need to ask some questions for the future and what I’m currently doing and eating...



Information:

Age: 25

Sex: male

Height: 5ft 8

Body fat percentage: just under 10%
Weight on 1st of Jan: 80kg

Current weight 69kg

Ideal weight 68kg



I train in the gym 3x a week... doing Hitt training... after every set I rest for 1min... If this isn’t classed as "Hitt" training then please let me know so I can make the adjustments for the time rested in between sets

I also run 6KM 3x a week (pace of 8.2KM for 45min) and hit my daily 10,000 steps every single day...

My fitness pal activity level is currently set on NOT very active and to lose 1KG per week... I work in an office and don’t really move around that much unless I’m playing football or working out in the gym...



My calorie intake is 1500 calories per day, and I do not eat the exercise calories at all...

I fuel my body every 2 hours until my 1500 calorie goal



Current calorie goal set as following:

CARBS 40%

PROTEIN 30%

FAT 50%

---

This is my diet plan

Breakfast: 407 calories

egg whites 105G

almond 30G

wholemeal bread 1 slice

peanut butter 10G

honey 10G



meal 2:... 378 calories

high protien pasta 75G

smoked salmon 50G

broccoli 50G

half lemon juiced



meal 3... : 394 calories

high protien pasta 60G

king prawn chili coriander 75G

grilled chicken 120G

leafy rocket salad 20G

half lemon juiced



meal 4/5: 320 calories

1 container of Tesco blueberries 150G

squid rings 40G

smoked salmon 50G

grilled chicken 100G

almonds 2/3G (just to make up the 1500 calorie target)



rough daily intake :

protien 140G

carbs 148G

fiber 13-15G

sugar 30-40G

FAT 38-40G

*** I sometimes don’t go to the toilet for a number 2 for a few days***
*** if something important is missing from my diet plan let me know... I know it's plain but it works for me***


I go to the gym around 8 or 9 PM... if I fuel my body every 2 hours my last meal is around 5-6PM

is this healthy?

am I eating too much of big meals do I make them 200 calories each or isit okay how it is?

even with 10% body fat I still have some lower belly fat and my top half is very slowly showing the outline of abs!

I still currently have a little back fat too just on the side of love handles...

what is best way of losing the last bit of belly fat and love handles still cardio or is there some other trick to this?

*** I do enjoy 1 cheat meal per week! usually nandos or burger and chips***

once I do hit my goal of 68KG what is best way to maintain it?

carry on with the plan that I have and just up the calories ?





sorry for the long post I would appreciate any help

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malibu927

You only have one kilogram to lose? Rather than focus on that and undereat (which you are at 1500 gross), a body recomposititon to lose the fat and build muscle will probably be a better choice.

livingleanlivingclean

I would suggest doing recomp too, which will mean getting a proper progressive lifting program. You aren't doing HIIT btw, but you probably shouldn't be.

Upping your calories will be required - id suggest including more vegies, and fat in whatever you eat. Your fibre and fat is very low, and your vegies intake is dismal.
Meal size and timing is irrelevant - your metabolism doesn't get "boosted" by being fed regularly. You could eat 3 bigger meals if that's what works for you.

cbelc2

I think your vegetables could be increased as could your fiber. Try adding a couple tablespoons of ground flax seed a day for great bowel health. Tonight I made a giant pot of collard greens and roasted brussel sprouts and butternut squash (tossed with avocado oil). I had 1/2 cup quinoa and a slice of roasted chicken no skin. Breakfast was a whole foods smoothie that contained the seeds, nuts, berries, plain yogurt, avocado. I had a small bowl of vegetable soup and a salad for lunch with beans and chicken topped with plain yogurt/balsamic/olive oil. I walked 11000 steps. Female, 57, currently at 185, down from 200 January 1 and still losing.