I am 90kgs now, I train 4 times a week. My target is 75kgs by March. Kindly assist with a good diet

briangesa017
briangesa017 Posts: 1 Member
in Health and Weight Loss
I am 90kgs now, I train 4 times a week. My target is 75kgs by March. Kindly assist with a good diet

I am 90kgs now, I train 4 times a week. My target is 75kgs by March. Kindly assist with a good diet 0 votes

I am 90kgs now, I train 4 times a week. My target is 75kgs by March. Kindly assist with a good diet
0% 0 votes
I am 90kgs now, I train 4 times a week. My target is 75kgs by March. Kindly assist with a good diet
0% 0 votes

Replies

  • snowflake954
    snowflake954 Posts: 8,399 Member
    Trying to lose too much, too fast. Your deficit would have to be too large and this causes health problems. The minimum daily calorie goal for women is 1200 cal--for males 1500 cal, and this before exercise calories. I'd rethink my plan. Good luck.
  • BartBVanBockstaele
    BartBVanBockstaele Posts: 623 Member
    briangesa017 wrote: »
    I am 90kgs now, I train 4 times a week. My target is 75kgs by March. Kindly assist with a good diet
    There is no good diet for this. In order to achieve that goal, you would need to lose 283 g a day, which is an energy *deficit* (which not the same as 2200 kcal less than what you are eating now, but substantially less than that!) of around 2200 kcal a day. In practice, that is a near impossibility and even if it were hypothetically possible, it would almost certainly come at the cost of major health problems, possibly death.
    DO NOT ATTEMPT THIS.
    Talk to a doctor, a real one, i.e. an MD.
  • cmriverside
    cmriverside Posts: 34,605 Member
    edited January 2023
    Yeah, what they^^ said.

    No one can give you a diet plan anyway. You have to create your best nutrition plan based on what you like to eat.

    Choose a reasonable weight loss goal on this site (like .25-.5kg loss per week.) Eat that amount of the food you like and that will fit your Protein/Fat/Carb goals. On workout days you'll need to eat a little more. Your individual food choices are not the biggest issue.

    Eat some protein, fat and carbs in every meal. 5-8 servings of whole fruit or vegetables per day.

    Be reasonable. Fast weight loss is dangerous and will not give you the results you want. It's hard to stick with a low calorie amount and it's exceedingly easy to create eating disorders that way. If you're "training" you obviously care about the end result. The way to a good end result is eating enough to fuel that workout and to eat enough for your body to do its daily work of repair/protect/maintain general immunity and health.
  • neanderthin
    neanderthin Posts: 10,616 Member
    edited January 2023
    Have you been training 4 days a week or will you start training? That much weight loss isn't going to happen even if it was a fully fasted state. Set your sights more objectively, would be my advice.
  • tomcustombuilder
    tomcustombuilder Posts: 2,437 Member
    If you were obese, which you are not, it would be a remote possibility however at your stats, as I'm guessing you're a normal height, it is an unrealistic goal. Shoot for about 1-1.5 lbs a week of loss, Any more than that and you run the risk of too much muscle loss. You mention training days however your diet will be the main driver of fatloss. Reasonable deficit, enough protein and you'll get what you get.
  • pridesabtch
    pridesabtch Posts: 2,643 Member
    As others have said it's unrealistic to lose that much that fast. All you are really doing is setting yourself up to be disappointed. Set a reasonable calorie deficit and start now. By the end of March you will see a difference. Not miracles, but steady progress.

    Good luck!
  • AnnPT77
    AnnPT77 Posts: 36,245 Member
    pridesabtch wrote: »
    As others have said it's unrealistic to lose that much that fast. All you are really doing is setting yourself up to be disappointed. Set a reasonable calorie deficit and start now. By the end of March you will see a difference. Not miracles, but steady progress.

    Good luck!

    I agree with all of the above, but would say that the bolded is actually not all OP would be doing . . . he's also significantly increasing the risks of bad health consequences ranging from fatigue, weakness, moodiness or hair loss at the easy end; to impaired immune function, loss of bone density/strength, malnutrition of various types (even if supplementing), gallbladder problems, and in extreme cases even heart failure.

    Extended durations of ultra-low calories like this can have lifelong health consequences. Guaranteed that bad things will happen? No. But greatly increased risks.
  • neanderthin
    neanderthin Posts: 10,616 Member
    edited January 2023
    AnnPT77 wrote: »
    pridesabtch wrote: »
    As others have said it's unrealistic to lose that much that fast. All you are really doing is setting yourself up to be disappointed. Set a reasonable calorie deficit and start now. By the end of March you will see a difference. Not miracles, but steady progress.

    Good luck!

    I agree with all of the above, but would say that the bolded is actually not all OP would be doing . . . he's also significantly increasing the risks of bad health consequences ranging from fatigue, weakness, moodiness or hair loss at the easy end; to impaired immune function, loss of bone density/strength, malnutrition of various types (even if supplementing), gallbladder problems, and in extreme cases even heart failure.

    Extended durations of ultra-low calories like this can have lifelong health consequences. Guaranteed that bad things will happen? No. But greatly increased risks.

    I'm sure those consequences can happen in a journey towards the end game of starvation where very little body fat is exhibited, but a little over the top for a 6 week diet where the OP never mentioned how many calories they were consuming, imo.
  • AnnPT77
    AnnPT77 Posts: 36,245 Member
    neanderthin wrote: »
    AnnPT77 wrote: »
    pridesabtch wrote: »
    As others have said it's unrealistic to lose that much that fast. All you are really doing is setting yourself up to be disappointed. Set a reasonable calorie deficit and start now. By the end of March you will see a difference. Not miracles, but steady progress.

    Good luck!

    I agree with all of the above, but would say that the bolded is actually not all OP would be doing . . . he's also significantly increasing the risks of bad health consequences ranging from fatigue, weakness, moodiness or hair loss at the easy end; to impaired immune function, loss of bone density/strength, malnutrition of various types (even if supplementing), gallbladder problems, and in extreme cases even heart failure.

    Extended durations of ultra-low calories like this can have lifelong health consequences. Guaranteed that bad things will happen? No. But greatly increased risks.

    I'm sure those consequences can happen in a journey towards the end game of starvation where very little body fat is exhibited, but a little over the top for a 6 week diet where the OP never mentioned how many calories they were consuming, imo.

    It's a big calorie deficit, to lose that fast, especially starting at 90kg (under 200 pounds) heading for 75kg (165 pounds). Health risks are increased. Even the minor risks are unpleasant, speaking as someone who lost too fast for a while (way slower than proposed here), got weak and fatigued. OP should consider risks, not just benefits. That's all.
  • neanderthin
    neanderthin Posts: 10,616 Member
    edited January 2023
    AnnPT77 wrote: »
    neanderthin wrote: »
    AnnPT77 wrote: »
    pridesabtch wrote: »
    As others have said it's unrealistic to lose that much that fast. All you are really doing is setting yourself up to be disappointed. Set a reasonable calorie deficit and start now. By the end of March you will see a difference. Not miracles, but steady progress.

    Good luck!

    I agree with all of the above, but would say that the bolded is actually not all OP would be doing . . . he's also significantly increasing the risks of bad health consequences ranging from fatigue, weakness, moodiness or hair loss at the easy end; to impaired immune function, loss of bone density/strength, malnutrition of various types (even if supplementing), gallbladder problems, and in extreme cases even heart failure.

    Extended durations of ultra-low calories like this can have lifelong health consequences. Guaranteed that bad things will happen? No. But greatly increased risks.

    I'm sure those consequences can happen in a journey towards the end game of starvation where very little body fat is exhibited, but a little over the top for a 6 week diet where the OP never mentioned how many calories they were consuming, imo.

    It's a big calorie deficit, to lose that fast, especially starting at 90kg (under 200 pounds) heading for 75kg (165 pounds). Health risks are increased. Even the minor risks are unpleasant, speaking as someone who lost too fast for a while (way slower than proposed here), got weak and fatigued. OP should consider risks, not just benefits. That's all.

    People are put on low calories diets (800 calories) under supervision mainly to ensure it doesn't conflict with medications that may/could cause side effects like hypoglycemia and taking metformin for example and not just because it might be too fast of a weight loss strategy. Health markers when weight loss occurs generally improve, not go the other way. A persons body fat is used as the energy forfeited in the diet by that caloric reduction and short term like this, nutrient deficiencies should be monitored. A higher protein diet under these circumstances is something I would suggest and I'm not saying someone should resort to a low calorie diet , just that what your describing is a little hyperbolic considering we don't know all the details, again in my opinion.. Cheers
  • BartBVanBockstaele
    BartBVanBockstaele Posts: 623 Member
    AnnPT77 wrote: »
    pridesabtch wrote: »
    As others have said it's unrealistic to lose that much that fast. All you are really doing is setting yourself up to be disappointed. Set a reasonable calorie deficit and start now. By the end of March you will see a difference. Not miracles, but steady progress.

    Good luck!
    Extended durations of ultra-low calories like this can have lifelong health consequences. Guaranteed that bad things will happen? No. But greatly increased risks.
    Let's not hesitate to add death to that list. I often quote Angus Barbieri as the most successful fast known to humanity, but I usually also mention that quite a few people died trying what he did. As you say, extremely low-calorie diets or fasts dramatically increase the probability of undesirable outcomes.

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