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  1. #1
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    Is this a good diet plan for weight loss for a 26 year old 6 ft 3 inches & 370lbs?

    Option 1
    MORNING (Protein Pancakes)
    50G White Flour
    EGG WHITE 10
    Tropicana 0 Calorie Sugar
    140ML MILK
    Watermelon 100G


    LUNCH
    45G Long Grain Rice
    Chicken Breast 75G
    60G Broccoli
    10ML Olive Oil
    40G Chia Seeds


    DINNER
    68G Chicken Breast
    100G Watermelon
    50G Pasta
    19ML Olive Oil
    55G Broccoli
    Chia Seeds 40G
    2 Scoops Gold Standard Whey Protein


    Option 2
    MORNING (Protein French Toast)
    4 Slices White Bread
    Low Fat Milk 20ML
    Egg White 10
    Tropicana Low Calorie Sugar


    LUNCH
    45G Long Grain Rice
    Chicken Breast 75G
    60G Broccoli
    10ML Olive Oil
    40G Chia Seeds


    DINNER
    Low Fat Milk 150ML
    Chia Seeds 40G
    Oats 50G
    Egg White 5



    ---------------------------
    Supplements: Orange Triad Multi
    EVL Omega 3 Fish Oil

    Total:1800-1810 calories!
    Last edited by Apex2233; 06-08-2021 at 08:03 AM.
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    whats the macro breakdown? And way way way too low calories imo.
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    eat slightly more so it's way more sustainable. you don't need to eat the same thing every day either, just make sure to fit stuff into your macros (you can still eat a few ice cream bars for example)
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    Originally Posted by Apex2233 View Post
    Option 1
    MORNING (Protein Pancakes)
    50G White Flour
    EGG WHITE 10
    Tropicana 0 Calorie Sugar
    140ML MILK
    Watermelon 100G


    LUNCH
    45G Long Grain Rice
    Chicken Breast 112G
    60G Broccoli
    19ML Olive Oil


    DINNER
    100G Chicken Breast
    100G Watermelon
    40G Pasta
    19ML Olive Oil
    50G Broccoli
    2 Scoops Gold Standard Whey Protein


    Option 2
    MORNING (Protein French Toast)
    Egg White 8
    4 Slices Bread
    Low Fat Milk 20ML
    Olive Oil 15ML


    LUNCH
    45G Long Grain Rice
    Chicken Breast 112G
    60G Broccoli
    19ML Olive Oil


    DINNER
    Low Fat Milk 150ML
    Egg White 10
    Oats 60G
    2 Scoops Of Gold Standard Whey Protein
    ---------------------------
    Supplements: Orange Triad Multi
    EVL Omega 3 Fish Oil

    Total:1700-1720 Calories
    Read the sticky in this forum on how to calculate macros. You should calculate your fat and protein intake based on your target weight, not your current weight.

    At your weight I would advise aiming for a very large calorie deficit, as large as you are able to handle over a long period of time while getting your daily fat and protein minimum.

    It will probably be helpful to completely eliminate foods with low satiety (juice, processed carbs, candy, etc) and eat a more restricted diet at least for a while.
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    A diet is "good" if you...

    - Can be consistent with it. Not just to lose weight, but then keep it off.
    - Are hitting 0.8-1 gram per pound of body weight in protein, or in overweight individuals, 0.8-1 gram per pound of lean body mass or goal body weight.
    - Are getting in a variety of fruits and vegetables.
    - Are getting in 10-15 grams of fiber for every 1,000 calories consumed.
    - Have about 80%+ of your diet coming from nutrient-dense, high-quality whole foods.
    - Are getting in at least 20% of your calories from dietary fat.
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    Registered User Apex2233's Avatar
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    Macros

    Originally Posted by GayCumLord View Post
    whats the macro breakdown? And way way way too low calories imo.
    33% carbs! =139G
    26% fats! =48G
    41% protein! =172G
    Last edited by Apex2233; 06-07-2021 at 03:51 PM.
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  7. #7
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    Macros

    Originally Posted by EiFit91 View Post
    Read the sticky in this forum on how to calculate macros. You should calculate your fat and protein intake based on your target weight, not your current weight.

    At your weight I would advise aiming for a very large calorie deficit, as large as you are able to handle over a long period of time while getting your daily fat and protein minimum.

    It will probably be helpful to completely eliminate foods with low satiety (juice, processed carbs, candy, etc) and eat a more restricted diet at least for a while.
    33% carbs! =139G
    26% fats! =48G
    41% protein! =172G
    No juices, processed carbs or candy. I have mentioned my diet above and that's all.
    Last edited by Apex2233; 06-07-2021 at 03:52 PM.
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    Registered User Apex2233's Avatar
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    This particular diet.

    Originally Posted by MG5 View Post
    A diet is "good" if you...

    - Can be consistent with it. Not just to lose weight, but then keep it off.
    - Are hitting 0.8-1 gram per pound of body weight in protein, or in overweight individuals, 0.8-1 gram per pound of lean body mass or goal body weight.
    - Are getting in a variety of fruits and vegetables.
    - Are getting in 10-15 grams of fiber for every 1,000 calories consumed.
    - Have about 80%+ of your diet coming from nutrient-dense, high-quality whole foods.
    - Are getting in at least 20% of your calories from dietary fat.
    I've been following this diet without any problems for months now however my fiber intake is way too low. Any supplements to increase fiber content? Here are my macros. Anything wrong with the current diet I have mentioned?
    33% carbs! =139G
    26% fats! =48G
    41% protein! =172G
    Last edited by Apex2233; 06-07-2021 at 03:52 PM.
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  9. #9
    Registered User Apex2233's Avatar
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    Yes I am flexible but this is the foundation! Here are my macros.

    Originally Posted by faithbrah View Post
    eat slightly more so it's way more sustainable. you don't need to eat the same thing every day either, just make sure to fit stuff into your macros (you can still eat a few ice cream bars for example)
    33% carbs! =139G
    26% fats! =48G
    41% protein! =172G
    Last edited by Apex2233; 06-07-2021 at 03:53 PM.
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  10. #10
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    It's not too low. At that weight, you can afford to (and probably should) lose weight much faster than a more average person who only needs to lose ~10 or 15lbs

    You can exchange some protein for fats if needed. Muscle loss is not going to be an issue until you get much closer to your goal weight

    Also, I would aim to eliminate any processed foods like skimmed milk and white flour. These tend not to fill you up as well.

    If in doubt add low calorie vegetables, lentils and beans

    Eat whole eggs - not just the white.
    Last edited by SuffolkPunch; 06-08-2021 at 12:55 AM.
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    Originally Posted by Apex2233 View Post
    I've been following this diet without any problems for months now however my fiber intake is way too low. Any supplements to increase fiber content? Here are my macros. Anything wrong with the current diet I have mentioned?
    33% carbs! =139G
    26% fats! =48G
    41% protein! =172G
    your fats could be higher, like 60g

    For fiber just eat more vegetables
    Last edited by snailsrus; 06-08-2021 at 12:07 AM.
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  12. #12
    Registered User Apex2233's Avatar
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    Originally Posted by snailsrus View Post
    your fats could be higher, like 60g

    For fiber just eat more vegetables
    Fats 20% for a 2000 calorie diet it enough. That's what I read. So isn't 26% =48G enough?

    Also I eat. Breakfast, Lunch, Post workout protein shake and Dinner! Is 3-4 meals not enough to build muscles?
    Last edited by Apex2233; 06-08-2021 at 07:28 AM.
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    Originally Posted by SuffolkPunch View Post
    It's not too low. At that weight, you can afford to (and probably should) lose weight much faster than a more average person who only needs to lose ~10 or 15lbs

    You can exchange some protein for fats if needed. Muscle loss is not going to be an issue until you get much closer to your goal weight

    Also, I would aim to eliminate any processed foods like skimmed milk and white flour. These tend not to fill you up as well.

    If in doubt add low calorie vegetables, lentils and beans

    Eat whole eggs - not just the white.
    20% of fats for a 2000 calorie diet is fine right? So 48G is enough? Not too less?
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    Originally Posted by Apex2233 View Post
    20% of fats for a 2000 calorie diet is fine right? So 48G is enough? Not too less?
    Don't use percentages. That just causes problems. Minimums for protein and fat are based on your lean body mass (underneath you are probably a 170lb skinny guy... see the sticky threads on macro calculations) and they are worked out in grams.

    48g is probably not enough, 65 would be a better target.
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    Originally Posted by snailsrus View Post
    your fats could be higher, like 60g

    For fiber just eat more vegetables
    How much fiber for a 1800 calorie diet?
    Last edited by Apex2233; 06-08-2021 at 07:19 AM.
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    Originally Posted by SuffolkPunch View Post
    Don't use percentages. That just causes problems. Minimums for protein and fat are based on your lean body mass (underneath you are probably a 170lb skinny guy... see the sticky threads on macro calculations) and they are worked out in grams.

    48g is probably not enough, 65 would be a better target.
    Here is my current (changed) 1800 calorie macros!
    180G carbs
    46G fats
    165G protein

    Also, is fiber that necessary to hit the 30g goal?
    Last edited by Apex2233; 06-08-2021 at 10:41 AM.
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    Registered User Apex2233's Avatar
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    Originally Posted by GayCumLord View Post
    whats the macro breakdown? And way way way too low calories imo.
    Changed the diet upto 1800-1810 calories! New diet on the original post. (Changed)

    180G carbs
    46G fats
    165G protein
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  18. #18
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    65g of fat?
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    Registered User Apex2233's Avatar
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    Originally Posted by SuffolkPunch View Post
    65g of fat?
    That would significantly increase my calories to 2000+. Plus I can't lower my carbs since it's already too low and I read that the protein count for someone my size should be 190-200G. So protein is already way less.
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    There is no minimum for carbs. In fact you could go full keto at 30g of carbs or less - many overweight people really benefit from this.

    Like I said before, your protein is based on your LEAN body mass which is probably no more than 170lbs or 77kg. At 1.6g of protein per kg, that makes a minimum of 123g
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    Originally Posted by Apex2233 View Post
    That would significantly increase my calories to 2000+. Plus I can't lower my carbs since it's already too low and I read that the protein count for someone my size should be 190-200G. So protein is already way less.
    There isn't a carb minimum you have to maintain, but there is one for fat. You have tissue that is made out of lipids you consume from dietary fat. As far as I know none of your body is composed of carbohydrate (except for the glycogen stored in your muscles and liver), and your bodyfat will provide the energy you need.

    IME the greatest two advantages of carbs while cutting is the large portions they afford as well as better performance while lifting.
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    Originally Posted by Apex2233 View Post
    Fats 20% for a 2000 calorie diet it enough. That's what I read. So isn't 26% =48G enough?

    Also I eat. Breakfast, Lunch, Post workout protein shake and Dinner! Is 3-4 meals not enough to build muscles?
    1. You can eat as many meals or as few meals as you want. Calories in vs calories out is the most important thing. Spacing out proteins to every 3-4 hours has shown some benefits

    2. Fats and proteins are essential. Carbs are not needed. Too low of fat, will affect your skin, hair, hormones, nails, strength, and just over all health. Percentages should never ever ever be used

    3. I’d switch you shake out for real food if you’re struggling with hunger

    4. As for how much fiber? There isn’t a magic formula, you need enough fiber that you can chit regularly and comfortably
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    Originally Posted by SuffolkPunch View Post
    There is no minimum for carbs. In fact you could go full keto at 30g of carbs or less - many overweight people really benefit from this.

    Like I said before, your protein is based on your LEAN body mass which is probably no more than 170lbs or 77kg. At 1.6g of protein per kg, that makes a minimum of 123g
    I can't go keto since carbs are a staple in my country's diet. Rice, pasta etc! So what's your advice? Lower protein and increase fats or keep it as it is and monitor weight loss? Currently eating 46G fats and 165G protein in a 1800-1820 calorie diet!
    Last edited by Apex2233; 06-08-2021 at 09:31 AM.
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    Originally Posted by snailsrus View Post
    1. You can eat as many meals or as few meals as you want. Calories in vs calories out is the most important thing. Spacing out proteins to every 3-4 hours has shown some benefits

    2. Fats and proteins are essential. Carbs are not needed. Too low of fat, will affect your skin, hair, hormones, nails, strength, and just over all health. Percentages should never ever ever be used

    3. I’d switch you shake out for real food if you’re struggling with hunger

    4. As for how much fiber? There isn’t a magic formula, you need enough fiber that you can chit regularly and comfortably

    I have added chia seeds to the diet for 30-35g of fiber a day plus I don't have hunger issues so the protein shake is fine eh? Also, breakfast, lunch, post workout shake and dinner. Is that enough meals for muscle gains (Calories in mind) Currently eating 46G of fats and 165G of protein! 1800-1820 calories!
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    Originally Posted by SuffolkPunch View Post
    There is no minimum for carbs. In fact you could go full keto at 30g of carbs or less - many overweight people really benefit from this.

    Like I said before, your protein is based on your LEAN body mass which is probably no more than 170lbs or 77kg. At 1.6g of protein per kg, that makes a minimum of 123g
    Also, is it necessary to hit the daily fiber goal of 30-38G? Plus, is 3 meals not enough to build muscle as long as I'm eating enough calories and protein etc? I'm gonna say 4 meals cos I'm gonna count my post workout shake as a meal as well.
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    Don't need to count fibre as long as you are getting several portions of fruit and vegetables.

    Number of meals doesn't matter, only the total nutrients.
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    Originally Posted by SuffolkPunch View Post
    Don't need to count fibre as long as you are getting several portions of fruit and vegetables.

    Number of meals doesn't matter, only the total nutrients.
    I eat 200G of watermelon a day and 120G of broccoli a day. Is that enough? Is counting fiber and hitting the 30G mark compulsory? Trying to stay at exactly 1800 calories! For now eating 1700. When I add chia seeds for fiber, I need to adjust everything to hit 1800. So for now, I'm eating 1700 and gonna monitor how much weight I lose.
    Last edited by Apex2233; 06-08-2021 at 02:16 PM.
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    Originally Posted by Apex2233 View Post
    I eat 200G of watermelon a day and 120G of broccoli a day. Is that enough? Is counting fiber and hitting the 30G mark compulsory? Trying to stay at exactly 1800 calories! For now eating 1700. When I add chia seeds for fiber, I need to adjust everything to hit 1800. So for now, I'm eating 1700 and gonna monitor how much weight I lose.
    you don’t need chia seeds.


    Are you even reading people’s replies? Can you not comprehend the above advice. I feel like you’re not listen at all


    And again 46 g of fat is lower and not ideal
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    Originally Posted by snailsrus View Post
    you don’t need chia seeds.


    Are you even reading people’s replies? Can you not comprehend the above advice. I feel like you’re not listen at all


    And again 46 g of fat is lower and not ideal
    The problem is I can't increase fats without increasing my total calories. What should I do in that case? Apologies if I gave the impression that I'm not listening. English is not my first language. I added chia seeds to hit the daily fiber intake mark.
    Last edited by Apex2233; 06-09-2021 at 05:15 AM.
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    Originally Posted by Apex2233 View Post
    The problem is I can't increase fats without increasing my total calories. What should I do in that case? Apologies if I gave the impression that I'm not listening. English is not my first language. I added chia seeds to hit the daily fiber intake mark.
    you can lower your protein and carbs a bit, or you can easily eat 2000 calories to get some extra fat in
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