New diet and training schedule

E

ElectricSheep

0
Hello!

So, I've been chubby for most of my life but around 7 months ago I started making a change. I'm 18 years old, 180 cm tall and went from 91 kg to 68kg. However, I lost most of this weight way too quickly resulting in great deals of muscle loss as well. Once I reached 68 kg I still had some stomach fat left because of this. I became a little depressed and for a while returned to my old habits and gained 4 kilograms. At the moment I weigh 72 kg and I've decided to make a change; I'm going to lose weight without losing muscles and I'm gonna do it at a decent pace. I'm going to post my current eating habits and training schedule and if you have any suggestions/corrections that would be awesome!

Breakfast: 1 glass of milk, 2 boiled eggs and 250g low cottage cheese: a total of 385 calories and 42 proteins.

Protein supplement: 135 calories and 23 proteins.

Lunch: (I eat whatever's in the school cafeteria so I can't really make any accurate measurements. Combining various dishes and vegetables I try to stick to approximately 500-600 calories).

After-school snack: Here I usually combine 2 fruits/vegetables with a glass of milk. Usually 1 orange and an avocado which combined with the milk should be around 200-250 calories.

Dinner: Once again I eat whatever's served at home even if I selectively choose the healthier and protein-filled stuff + loads of vegetables. Around 500-600 calories I roughly estimate.

Before going to bed: I try to drink 5 glasses of milk ever day, so at this point I simply have some milk depending on how much I've had during the day.

I run at a moderate pace for 50 minutes twice a week and do various weight-lifting exercises for 60 minutes thrice a week.

Based on my height and weight I should burn approximately 1760 calories a day with no exercise. I've estimated that I eat around 1800-2000 calories per day and I also exercise.

Would you alter anything in my plan or does this look good? I'm extremely comfortable exercising and eating like this, but if I've made any mistakes I'd gladly correct myself. Thanks :)
 
You have told us what you can sensibly which is good. Hard to know if what you are doing will be ideal or not but it looks substantially safer than many starting out, a lesson you have learned and taken on board, good stuff.

Some sensible thinking there regarding decent pace and not trying to eat 50% or your likely daily calorie requirements etc. The sort of thinking that will serve you very well in years to come. Obviously there is a caviat and that is your opinion of decent pace, I will come to that.

Good things for fat loss without undue muscle loss.
Varied intensity training. Looks like you have that.
Balanced diet, without excessive cuts or increases in any area eg high protein, low carb. Appears you are likely to have this.
Small calorie deficit (500 or less) to be mainatained over a long period. In place.

Things to consider. Some of this could be bad news, others may not be news at all.

Monitoring fat loss is hard unless you have access to an MRI machine, in the real world we don't have this. If you have nothing but standard scales you will need to monitor trends over weeks and months to know how you are doing and use the mirror a lot. Fat is light compared to other body matter especially muscle and the very transient water you carry, so a stable weight doesn't mean failure, it could mean exactly what you want.
Fat is slow burning and very high energy. Losing a pound of fat in a week means burning 500 calories a day more than you have eaten, 2 pounds is 1,000 a day deficit. This is why diets declaring you can lose far more rely on a sudden water drop which reverses instantly. The major success stories with people losing half their bodyweight etc. are done over years not days or weeks.
Muscle and brains work on use it or lose it principal, so if you want the fast twitch fibres that can look impressive you need some heavy work in your routine.

In order to be more specific obviously we need more details, but it appear you have the right idea.
 
Exercise and proper diet are very important to lose weight and improve fitness. Avoid all high protein food like meats, nuts, grains, cheese, fast foods, fried and dairy products. Eat fresh fruits, vegetables, yogurt, drink green tea, fruit juices and plenty of water. Go for walking, running, cycling, practice push ups, bench press and chair squat. It burns fat,make strong bones and muscles, boost energy, improve heart functions and improve fitness.
 
Morning meal is the first dosage of power for one's human body. People who eat breakfast end up consuming less calorie consumption over the course of the day and have better performance.
 
Exercise and proper diet are very important to lose weight and improve fitness. Avoid all high protein food like meats, nuts, grains, cheese, fast foods, fried and dairy products. Eat fresh fruits, vegetables, yogurt, drink green tea, fruit juices and plenty of water. Go for walking, running, cycling, practice push ups, bench press and chair squat. It burns fat,make strong bones and muscles, boost energy, improve heart functions and improve fitness.
 
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That sounds good mate basically having this sort of diet can be really awesome and i am glad that what you have said is cool enough.
Liking it mate.
 
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A proper diet and regular exercise gives good result and beneficial to keep healthy. Here your post sounds good. If you have any type of doubt then you must consult with Dr. or you can visit at : Integrated Medical Centre | Integrated Medicine | Neck Injury | Lower Back Pain
 
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