Guidance: fat loss Diet

Hi

please may I have some guidance guys

Fat loss diet
weight 85kg
lean mass 68.0
age 29
height 1.73

Total daily energy expenditure (tdee) = 2850.14 less 500(fat loss) =2350.14
Do I follow the above TDEE everyday for 7 days or do I follow this system:

Monday : Moderate
Tuesday:High
Wednesday: Low
Thursday:Low
Friday:High
Saturday low
Sunday low
if i use the above by how much do I adjust the calories for the different days.

Do I add a cheat meal and when.

Is this split correct.
protein – 43%
carbs – 19.5%
fats – 37.5%

6 meals a day plus a pre and post workout meal.

What type of cardio should i combine with this diet. How much time should i spent.

follow a 6 day low 1 day high principle to start, start with 20mins cardio post work out 4x a week and then start adding in more sessions when fat loss occours, i think your carbs are a bit to low and fats to high...

How much cal should I add on the high day.
When doing cardio what should heart rate not exceed.what speed should I be using on the treadmill
What % spilt of carbs,protein and fats should I use?

Thanks for the input.

bud the thing is, using caluculators are a fuck up, because lets say u are a desk jockey and u have been eating 2000 calories a day roughly for the last 8 months, not u work out that u actually need 3000 cals a day to maintain and you need 2500caloires to cut so you change your diet and u end up getting fat,the reason being is that you have added an additional 500 calories that you were not eating in the first place... SO calculators are not the best, but average increase on a high day is 500calories...

each individual is different so giving you a macro nutrient split isnt ideal,you need to work that out for yourself,speed on a tread mil yet again personalised,i might handle 6.0km an hour 100% yet the treadmill might be walking you! i would keep heart rate moderate,not to low not to high,yet again this is dependant on your fitness level and your age...

Tell me wat u think of this

Protein 1018 Cal - 50%
Carbs 609 Cal - 30%
Fats 411 cal - 20%

Total cal 2039

Following this 7 days a week.

Activity multiplier
Lightly active used

I think you should try 40p/5c/55f ratio, so you would get:

For a 2039cal Total
816cal Protein- 203g
102cal Carb- 25g
1121cal Fat- 125g

Really important to get those fats to keep your calories from getting too low. May feel hard at first until your metabolism shifts to using fats for fuel, so you could try lowering carbs gradually down and then using this ratio for 5 days. Re-feed with clean carbs say on a Sat or when you hit legs up, you going to want to get in a lot of carbs on this day, its a personal decision, prob anywhere around 300g should be good enough to replenish muscle glycogen but will have to see what happens to your body and whether you spill over. Oh and you can still make use of dextrose/maltodextrin in your shake directly post work out as this is not going to contribute seriously to carb totals for the day due to the timing of ingestion. I am deep into a diet at 7.5%bf and still making steady progress using these ratios. You could also cycle it shorter using say 3 low carb days (50g-70g around workouts) then two keto days (carb ratio above) directly after, then refeed-this is less psychologically taxing but it depends what stage of the diet you on-at some point shit just has to get serious.

Keto does work but will leave u feeling flat most of the time.they have been discussed here many a time...

DJ

Do u think I should stick wit my plan above?

What is your weight height bf%?I don't like using calculators for diets,its to generic,keto does work but its very restricting in terms of living a life stlye outside the walls of your house,also you have to do long ass low intensity cardio on keto,no thanks,I have done keto with clients,works well but I prefer having fats carbs and proteins in a diet as that way u don't slow down the metabolism,u can still put on muscle and u can do normal cardio.I explained why calculators are shit in this post but also u might not need to go as high as 50% proteini

Dj

I have dat info in the post above please just give a rough idea of how many cal and what split I should use.

Thanks

Sorry BF is 18%

You need to work it out on your current diet dudea... No point in telling u that u need 50000 calories when u have only been eating 400.f u want a custom diet email admin for my details,but note I do charge for diets.i