Help with my diet plan and weight plan

hann202029

I had a baby 3 months ago and i am around 13 pounds off my goal weight of 105 pounds. At the moment im 4 foot 11 and 118 pounds.

My diet plan is monday, Wednesday, Friday i eat 650 calories a day and do 1 hr of cardio and about 15 minutes of hiit.
Then on the other 4 days i lift heavy weights for 1hr half training my upper body and glutes. I eat about 110g of protein on them days too and eating about 2200 calories according to my fitnesspal.

I really want to lose fat and I just want to know if this will make me retain as much muscle possible because on the fast days i dont eat protein, because i try and eat low calorie carb food to get me through the day. Will eating no protein on fast days make me lose muscle?

yirara

Not a good plan! Are you nursing? Then you really need to eat enough for your milk supply to stay up, and for your milk to have all the nutrients your baby needs. Also, do you think you can really work out for more than an hour with literally eating nothing (nursing is about 500 calories)?

By the look of things you would eat just over 1500 calories per day and work out at least an hour every day. That alone would be very low (you're supposed to eat back your exercise calories). Nursing added to that sounds like a recipe for disaster.

janejellyroll

I don't consider this kind of alternate day fasting appropriate for people who are very active, which it sounds like you plan to be. I've never seen anyone reputable recommend 650 calories for a cardio-heavy day AND you're recently postpartum.

You don't have much weight to lose. You'll be much better off adopting a sustainable plan with reasonable goals because this sounds like a recipe for burn out and frustration. We're talking about thirteen pounds! This isn't a health emergency and you don't need to treat it as such.

sardelsa

I would say it's best to prioritize protein intake everyday if your goal is to retain muscle. Eating low one day then high the next is usually pretty suboptimal.

Also eating really low calories on a very heavy cardio day doesn't seem like the most sustainable idea, is there a reason you are choosing this plan? And you are breastfeeding I would definitely not recommended it.

NovusDies

What is the point in being so mean to yourself? You can lose weight being far kinder.

Your plan will likely increase muscle loss and leave you feeling lethargic and in a pretty miserable mood. That is assuming that you are not breastfeeding or caring for a newborn. Add either of those on top and you will likely create a binge-restrict cycle.

Courtscan2

Your body will need protein on your off days as well, as this is when the muscle repair/growth occurs...

Why not just eat in a normal, sustainable way that allows you to maintain enough of a deficit to lose over time while not punishing your body? And agree, if you are nursing it sounds terrible for your milk, and like absolute torture - I was STARVING all the time when I was nursing, very low calorie days would have been unimaginably difficult.

lgfrie

A punishing, brutal diet that includes 3 days a week at 650 calories combined with an hour of cardio and some HIIT is going to last approximately one week or less. Probably about 6 days less, tbh. As it should. Your diet plan seems to have 3 days a week of being in net negative calorie territory - net calories below zero - while nursing. Abandon ship!

Since your plan would essentially involve eating an average of 1500 calories, why don't you just eat 1500 calories each day? And with an easier exercise regimen.

My advice is to start over with a simple daily calorie target and a more moderate workout plan. Once you see how things go with that, you can adjust and fine tune.

Yes, if three days a week you are eating 650 cals and eating NO protein, you are certainly going to lose muscle. Not a trivial amount, either. It's a bad idea.

yirara

To put it into perspective, and a few numbers for you:

the lowest calorie amount a sedentary woman should be eating is 1200 calories to at least get some of the necessary nutrients. Sedentary are people with less than 3000 steps daily. Workout calories are on top of this.

With a baby you likely are not sedentary. But lets stick with this number.

Your cardio could easily be 300-500 calories, your other workout maybe about 150-200. That means if we assume you don't have a baby and are truly sedentary then you need to eat 1350-1700 calories depending on the workout.

Adding breastfeeding to that would be another 500 daily, thus about 1850-2200 calories.

Now @hann202029 I hope you can see why your plan is a very, very bad idea.