IS THIS MEAL PLAN SUITABLE FOR HEALTHY WEIGHT LOSS

befitamy
befitamy Posts: 13 Member
in Health and Weight Loss
Just wondering if my daily intake is suitable for me loosing weight! I am female, 19 years old, I weigh 172 pound and my goal is 135 pound, I am 5'9! I tried to include a portion size for some things if it helps! Thanks everyone!

Breakfast: Bran flakes (35gram) and skimmed milk (140ml) with slice of brown bread and jam
Snack: fruit and popcorn
Lunch: chicken breast/tin of tuna/prawn(100g) salad, 2 ryvita and low fat yogurt
Snack:fruit/square of dark chocolate
Dinner: varies each day but contains meat, veg and carbs (usually brown) . I have a big dinner but I exercise after.Sample dinner could be chicken curry with mushrooms, peppers and onion with 80g brown rice.
Post workout: Lean Whey protein shake

I go to the gym 4/5 times a week. I lift weights and do cardio on a programme I got off a trainer in the gym!
Hope you can give of advice or change anything I'm doing wrong! Thanks!!

Replies

  • nosebag1212
    nosebag1212 Posts: 621 Member
    calculate your tdee (maintenance calories): http://iifym.com/iifym-calculator/

    then weigh it all out and count how many calories it is, (you need to be precise, you should use a food scale and measuring cylinders etc), if it all comes out to a 500-1000 calorie deficit to your tdee then it's a suitable meal plan, you only need to do this once if you're going to eat the same meal plan every day, readjust your intake every ~10 lbs or so
  • kgeyser
    kgeyser Posts: 22,505 Member
    Weight loss comes from a calorie deficit. You need to figure out how many calories you need to eat each day. I can't tell you anything about whether this will be appropriate for weight loss because I don't know your TDEE nor how many calories those foods are. Your goal should be 1 lb of weight loss per week, or a 500 calorie deficit per day (500 calories under TDEE).
  • georgina1970
    georgina1970 Posts: 333 Member
    Sounds good to me.
    Be careful about setting a low final goal. If you're lifting weights you may well reach a good body composition at a higher weight than expected.
    Remember to eat loads of vege's :-)
  • befitamy
    befitamy Posts: 13 Member
    My TDEE is 2375, so between 1375-1875 is appropriate?
  • befitamy
    befitamy Posts: 13 Member
    Yes, I'm aware that my goals will more then likely change due to gym progression etc..
  • kgeyser
    kgeyser Posts: 22,505 Member
    My TDEE is 2375, so between 1375-1875 is appropriate?

    NO. You have less than 40lbs that you want to lose, which means 1 lb a week is a healthy weight loss goal. Eat 1875 calories - you are far too active to be sustained on 1300 calories, especially at age 19. The idea is to eat the most amount of food possible and still lose weight. Plus, at 5'9", you're probably already within the healthy weight range for your height or close to it, which means your body isn't going to be down with a huge deficit.
  • Roaringgael
    Roaringgael Posts: 339 Member
    My TDEE is 2375, so between 1375-1875 is appropriate?

    NO. You have less than 40lbs that you want to lose, which means 1 lb a week is a healthy weight loss goal. Eat 1875 calories - you are far too active to be sustained on 1300 calories, especially at age 19. The idea is to eat the most amount of food possible and still lose weight. Plus, at 5'9", you're probably already within the healthy weight range for your height or close to it, which means your body isn't going to be down with a huge deficit.


    This sounds about right.
  • loubidy
    loubidy Posts: 440 Member
    So long as you're portion control is good, you can successfully lose weight eating whatever you want :)

    Good luck!
  • befitamy
    befitamy Posts: 13 Member
    okay thank you!
  • Zdehni
    Zdehni Posts: 67 Member
    If you want to shed weight fast, i recommend following a ketogenic diet
  • ChrisM8971
    ChrisM8971 Posts: 1,067 Member
    If you want to shed weight fast, i recommend following a ketogenic diet

    Wondering why a deficit that is too large suddenly becomes healthy on a ketogenic diet or does it magically allow you to lose weight without being in deficit.

    Got nothing against a ketogenic diet and it works really well for some because it makes a deficit sustainable for them but isnt the answer for shedding weight fast while remaining healthy
  • Unknown
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  • befitamy
    befitamy Posts: 13 Member
    Of course I'd like to loose the weight fast, who wouldn't?? But I'm happy for it to take time if it means I keep the weight off and I'm being healthy!
  • gregpack
    gregpack Posts: 426 Member
    Keto might help better control the appetite if that is a problem. I like carbs too much to give them up for that benefit.

    OP, just eyeballing your diet might be a little light on the protein side for a lifter. That's the only thing I see.
  • Amberlynnek
    Amberlynnek Posts: 405 Member
    Hello! I am 5'9 with a GW of 135 and my starting weight was 175, feel free to add me for food/snack/cal amount ideas.
  • jwooley13
    jwooley13 Posts: 243
    I'm 5'8" with a GW of 135. I'm not very active and keep my calories around 1200-1300. When I exercise, I eat those calories back, and I definitely recommend the same. Feel free to add me or take a look at my diary - it's open!

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