Weight loss diet advice

Hey, folks!

Happy new year

This is what I’m planning to eat for the next two months (there will be slight variations) in order to reach my goal weight and have the correct BMI measurement. Please let me know if you would do anything better/different?

Thanks

Breakfast (around 8am):

Option 1:
1 bowl Futurlife bran flakes + probiotic sachet
1 banana
1 cup green tea

Option 2:
1 bowl of fruit salad with 4 table spoons of fat free plain yoghurt and a teaspoon of chia seeds

Around 10am:
Smoothie made with 1 banana, 1 Granny Smith Apple, 2 table spoons frozen blueberries, a few slices of fresh ginger, water

Lunch (around 2pm):

Option 1:
1/2 cup of brown and wild rice + 1 table spoon of brown/black lentils
1 boiled chicken breast (the smaller ones like they sell in those packs at Woolworths and Pick n Pay that cost about R150/pack)
1 cup roasted vegetables (whatever comes pre-packed)

Option 2:
Stir fry made with 1 cup of McCain frozen stir fry and 1 chicken breast sliced into strips + some soy sauce

Supper (around 5:30pm):

Option 1 (I like Indian food):
1/2 cup of basmati rice or jasmine rice
A portion of chicken vindaloo (about 1 cup)

Option 2:
Wrap made with a multi seed tortilla wrap and Greek salad (no meat) + a tablespoon of vegan mayo

Option 3:
Burger bun with Fry’s vegan chicken style strips (grilled in oven) + salad + a table spoon of mayo

Evening snack (depends what time I’d feel like having one):
Any of the following options:
- A few handfuls of cashew nuts
- A mango
- Trail mix
- A couple of Provita biscuits with some cheese

I’ll also be drinking 2 - 3 liters of water throughout the day (already do this). I also throw some moringa powder in my food often and grab some chia seeds and eat them raw every now and then, will probably keep doing this.

These are my measurements (from my body composite scale so not sure how accurate they are):

Height: 1.63m
Body weight: 84.85kg
BMI: 31.9
Body fat: 32.2%
Body water: 49%
Also doing semen retention.

I sleep for around 4 hours each day, gonna try to increase this to at least 7 hours but I battle to fall asleep. Training will be mostly weight lifting and some cardio (the “normal” type, no HIIT). I can’t afford a gym membership now so I’ll just be training at home using YouTube videos (I usually use the HASFit or Athlene-X videos). I would do lots of cardio but I live in a first floor apartment so don’t wanna piss off the family downstairs by jumping around early in the morning or late in the evening. When I get a car again in a few months I’ll be able to go somewhere to train.

I lost 14kgs in 2020 from 12 June to the end of the year by eating mostly vegan and doing mostly weigh lifting with minimal cardio.

My goal is to get to 65kgs by June this year and then I wanna work on getting a six pack.

hi Decro,

start by reading this

www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

BMI is a bunch of BS in my option, a BMR is a lot more important
once you figure that out then you'll need to calculate the amount of calories you are taking in per day.

once you know that then you can tweak your diet
the dieting 101 and 102 stickies are also extremely helpful

how old are you?

also 4 hours of sleep a day is definitely a problem
the body needs sufficient time to rest , especially if you going to be eating in a caloric deficit, you'll just end up burning yourself out

Thanks, Oom G! I will go read that now, I’m sure it will help lots. As of this morning I’m 83.5kg and I’m 29 years old (turn 30 in March).

I agree that I need more sleep, I usually train when I wake up in the morning before I eat and I noticed that when I don’t sleep much it’s much quicker for me to reach failure when I’m doing curls (usually use a 30kg barbell or 15kg plate) and I can only do fewer push ups. Hoping to gain lots more knowledge on eating right and mental health this year

Wow! My BMR is shockingly low (I think), 1 605,65. I think I need to be eating more and probably doing a lot more cardio.

So I need to be eating almost 2000 calories (since I sit in front of a laptop all day). I’ve been approaching this the wrong way, damn.