DanLoginov Member

Take a look at Scoobysworkshop.com and look for custom meal planner, it's all free although your options for food will be limited however it will give you amount of grams for each food which is very convenient and other valuable information. Doesn't have a grocery list but it's pretty common foods so shouldn't be a problem…

Don't just do cardio and there's no reason to eat that much protein unless you are a bodybuilder who's trying to lower fat but maintain as much muscle possible. My advice don't do so much cardio and focus on weights or bodyweight training.

You will be in a state of ketosis, it's all good man, it's a decent way to lose weight.

Have more meals, avoid having big ones. Either way 1450 calories daily isn't alot at all you shouldn't really have a problem. But yeah try having small portions throughout the day (between 4-6+) if not try forcing it.

Exercise will not build muscle if you're in a caloric deficit, or maintenance... keep that in mind.

As long as you're in a caloric deficit, you'll lose weight. You should be fine if you log and get required amount of calories in each day.

It's just good for your kidney, flushes them. Apart from that, wouldn't say it has any benefits thus you don't really need to do it unless you're taking supplementation like protein and creatine.

Micronutrients are important too but I wouldn't say as much as macronutrients. Just try to have veggies with each meal, fruit as a snack and you should be fine. Also from what you have said, your daily calories are 2854. You sure this isn't maintenance calories? What's your weight and height?

That seems okay just check that it's not your BMR calories that you're following. But for best results, you do need to put an effort and Exercise, not just cardio either.

Just make sure you're in a caloric deficit.

Agree with the other person, you're overeating. Find your BMR, maintenance calories and split them from there. You don't really need that much protein unless you're like me and trying to maintain as much muscle possible while losing weight for competitions. Just start from square one.

Do try to exercise. Just walk for 1-2 hours a day on an empty stomach. There's only so much you could lose with a diet alone which isn't much at all.

Would be if you're just doing cardio or starting off in general. Try not to consume high salt foods so that you don't remember retain alot of water. Your daily calories seem abit low, what's your height and weight?

Whey protein. You can make it yourself or get a diet whey tub off the shelf at a store. Not really ideal, wouldn't recommend this as the only protein source. Personally, I have Greek yoghurt, high protein, decent amount of fat so on. I try to have atleast 35G protein per meal which does mainly come from meat I.e. Chicken,…

Not a bad idea but I personally cannot do that as I will feel "full" for the rest of the day making me skip meals or just not getting enough calories daily. It does vary from person to person, whatever works for you really. It does have benefits, exercising in the morning but so does in the afternoon. Don't just do cardio,…

If you feel hungry, space out your meals more (4-6 + meals) and ensure you are getting enough food each day, go through the process of checking your daily calories and avoid eating processed foods.

Use Harris benedict model to find out maintenance calories and the website for deficit calories.

Refrain from doing alot of cardio, 2 days a week at high intensity is all you need. Do weight training, you will not put on muscle while at caloric deficit. Change up your exercise routine frequently (1-2 weeks). Find your BMR, maintenance calories and work out a deficit (5-25%) and check out Scoobysworkshop.com for diet…

As long as you keep your calories below your maintenance, you should lose weight. You can vary how fast you lose weight by adjusting the percentage of the deficit, but I wouldn't go below 25% below maintenance. Try to exercise regularly if you can, although a daily 1-2 hour walk on an empty stomach should do the trick.…