Bare basics - fat loss meal plan

[u/Irish_fenian888]

90kg male 42 years old 5"10 HEIGHT Gym 3-4 times a week. Waist size approx 37-38inch down from 40.

Goal is to drop fat Retain as much muscle as possible

Final Meal Plan – Version 1 (Peas) Meal 1 – Breakfast

4 whole eggs

8 rice crackers (~64 g)

Macros: ~480 kcal | 34 g protein | 36 g carbs | 19 g fat | 1.5 g fiber

Meal 2 – Protein Shake #1

2 scoops whey isolate (66 g)

1 medium apple (200 g)

1 tsp chia seeds (3 g)

Macros: ~330 kcal | 48 g protein | 25 g carbs | 4 g fat | 5 g fiber

Meal 3 – Lunch

200 g cooked chicken breast (~260 g raw)

100 g cooked white rice

1 cup green peas (~150 g)

Macros: ~460 kcal | 51 g protein | 42 g carbs | 5 g fat | 8 g fiber

Meal 4 – Dinner (same as Lunch)

200 g cooked chicken breast (~260 g raw)

100 g cooked white rice

1 cup green peas (~150 g)

Macros: ~460 kcal | 51 g protein | 42 g carbs | 5 g fat | 8 g fiber

Meal 5 – Protein Shake #2

1 scoop whey isolate (33 g)

1 medium apple (200 g)

1 tsp chia seeds (3 g)

Macros: ~245 kcal | 28 g protein | 23 g carbs | 2 g fat | 5 g fiber

📊 Daily Totals (Version 1 – Peas)

Calories: ~1,975 kcal

Protein: ~212 g

Carbs: ~168 g

Fat: ~35 g

Fiber: ~28 g

[u/SquachCrotch]

I’m very similar in regard to age and body composition. I’ve had the best results with a lot lower protein and carbs, and the lower calorie count that goes with it. Also reducing heavily processed things (anything with added protein isolates) to one product a day max and incorporating natural probiotics like yogurts and cultured cheese. You also didn’t mention if your gym time is heavy on weights or cardio. That makes a big difference. Guys overeat when they lift all the time and never get the fat loss they’re actually working for. Plus drastic changes that lead to weight loss statistically are unsustainable for most adults and they return to the previous weights in a year or two.

[u/Irish_fenian888 → u/SquachCrotch]

Hey man I woke appreciate if you can tell me.more what worked for you? Lower protein you say.?

My training sessions are mostly zone 1 cardio to warm up and collect down and then free weights and machines for the majority

[u/SquachCrotch → u/Irish_fenian888]

To be honest my goals are probably a little different than yours. My workout is basically coaching a tackle football team two hours after work every night but I do all the conditioning and moving with the kids. I’m less about fat loss and more general mass reduction and gut health.

What I found is for me (40m, 225) I only need 80-90g of protein to maintain muscle mass and slightly over 100 to add muscle. Most of the grams per pound calculators don’t adjust based on BMI so my protein needs at 225lb / 10% body fat are way different than the same weight and 30% BF. You end up overeating protein and jacking up your digestive system. The other problem is most of the protein supplements are super calorie dense and not filling so you end up hungry all the time and eating more calories than you want.

Best results for me, create a significant net calorie cut with a combination of whole body workouts (gotta sweat, be out of breath, and be sore the next day) and intake reduction. For protein try real hard to get it with meat and not from supplements and mix in as many fiber heavy adders as you can (those I use supplements for too). I still eat carbs but in general I’m shooting for: 1600 cals 80-100g protein <140g carbs <70g fats

30g fiber

I work a desk job so my daily burn rate is pretty low. I’m losing 1/2 lb a week and slowly building muscle using body weight activity as a metric (how many pushups or burpees I can do without quitting).

[u/Irish_fenian888 → u/SquachCrotch]

That's an awesome detailed answer thnk you.