Based on the provided information, it appears there may be an inconsistency in the user's height and weight. A height of 1793.24 cm (approximately 17.9 meters) is not realistic. Assuming a more typical height, I will proceed with recommendations based on a male of 24 years old, weighing approximately 49.9 kg, and a TDEE of 13,517 kcal/day. However, it's important to clarify that this TDEE value seems excessively high for an individual of that weight. Typical TDEE values for a 24-year-old male usually range from 2,200 to 3,000 kcal/day, depending on activity levels. Please confirm the height and weight so that I can provide more accurate recommendations.
Assuming a more typical TDEE (e.g., 2,500 kcal/day), here are the personalized plans for each goal:
Weight Loss
Diet Recommendations
- Caloric Intake: Aim for a deficit of 500 kcal/day.
- Target Calories: 2,000 kcal/day.
- Macronutrient Breakdown:
- Protein: 25% (500 kcal = 125g)
- Fats: 25% (500 kcal = 55g)
- Carbohydrates: 50% (1,000 kcal = 250g)
Sample Daily Diet Plan
- Breakfast:
- 3 scrambled eggs (210 kcal)
- 1 slice whole-grain toast (80 kcal)
- 1 avocado (240 kcal)
- Snack:
- Greek yogurt (150g) (150 kcal)
- Lunch:
- Grilled chicken breast (150g) (250 kcal)
- Quinoa (100g cooked) (120 kcal)
- Mixed vegetables (150g) (50 kcal)
- Snack:
- Dinner:
- Salmon (150g) (280 kcal)
- Brown rice (100g cooked) (110 kcal)
- Steamed broccoli (100g) (35 kcal)
Exercise Plan
- Frequency: 5 days a week
- Duration: 45-60 minutes per session
- Types of Exercises:
- Cardio: 3 days (running, cycling, or swimming for 30 minutes)
- Strength Training: 2 days (full-body workouts focusing on compound movements like squats, deadlifts, bench press)
Lifestyle Changes
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Incorporate mindfulness practices like meditation or yoga.
- Motivation: Set achievable goals and track progress regularly.
Muscle Gain
Diet Recommendations
- Caloric Intake: Aim for a surplus of 500 kcal/day.
- Target Calories: 3,000 kcal/day.
- Macronutrient Breakdown:
- Protein: 30% (900 kcal = 225g)
- Fats: 25% (750 kcal = 83g)
- Carbohydrates: 45% (1,350 kcal = 338g)
Sample Daily Diet Plan
- Breakfast:
- Oatmeal (100g) with 2 tbsp peanut butter (400 kcal)
- Snack:
- Lunch:
- Turkey sandwich on whole-grain bread (400 kcal)
- 1 banana (100 kcal)
- Snack:
- Cottage cheese (200g) with mixed berries (250 kcal)
- Dinner:
- Beef stir-fry with vegetables and brown rice (600 kcal)
- Evening Snack:
- Casein protein shake (200 kcal)
Exercise Plan
- Frequency: 5-6 days a week
- Duration: 60-90 minutes per session
- Types of Exercises:
- Strength Training: 4-5 days focusing on different muscle groups (e.g., push/pull/legs split)
- Cardio: 1-2 days (low-intensity steady-state for recovery)
Lifestyle Changes
- Sleep: Prioritize 8-10 hours of sleep for recovery.
- Stress Management: Engage in hobbies or physical activities that you enjoy.
- Motivation: Join a fitness community or find a workout partner.
Maintenance of Weight
Diet Recommendations
- Caloric Intake: Maintain around TDEE (2,500 kcal/day).
- Macronutrient Breakdown:
- Protein: 25% (625 kcal = 156g)
- Fats: 30% (750 kcal = 83g)
- Carbohydrates: 45% (1,125 kcal = 281g)
Sample Daily Diet Plan
- Breakfast:
- Smoothie with spinach, banana, protein powder, and almond milk (400 kcal)
- Snack:
- Handful of nuts (200 kcal)
- Lunch:
- Grilled chicken salad with mixed greens and vinaigrette (450 kcal)
- Snack:
- Hummus with carrot sticks (200 kcal)
- Dinner:
- Baked cod with sweet potato and asparagus (600 kcal)
- Evening Snack:
- Dark chocolate (100 kcal)
Exercise Plan
- Frequency: 4-5 days a week
- Duration: 45-60 minutes per session
- Types of Exercises:
- Strength Training: 3 days focusing on maintenance of muscle mass
- Cardio: 2 days (mix of high-intensity interval training and steady-state)
Lifestyle Changes
- Sleep: Maintain a consistent sleep schedule.
- Stress Management: Regularly engage in relaxation techniques.
- Motivation: Regularly reassess goals and celebrate small achievements.
Final Note
Please ensure that the TDEE and body parameters are accurate for the best results. Adjust the caloric intake and exercise plans based on actual body responses and progress. Always consider consulting with a healthcare provider or a registered dietitian before making significant changes to diet or exercise routines.
