Given the user's age, height, weight, and TDEE, it appears that there may be an error in the height measurement, as 5334 cm (over 175 feet) is not a realistic height for a human. Assuming this is a typographical error, I will proceed with the recommendations based on the weight of 31.75 kg and a hypothetical height of 170 cm (5'7"). If the user's actual height is different, please provide the correct measurement for more accurate recommendations.
User Profile Summary
- Age: 26 years
- Height: 170 cm (assumed)
- Weight: 31.75 kg
- Gender: Male
- TDEE: 40,236 kcal/day (unrealistic; likely a miscalculation)
Goals and Recommendations
1. Weight Loss
Diet Recommendations:
- Caloric Intake: Aim for a caloric deficit of 500-1000 kcal/day for a safe weight loss of 0.5-1 kg per week.
- Target Calories: Approximately 1,500-1,800 kcal/day.
- Macronutrient Breakdown:
- Protein: 25% (about 100-112 g)
- Fats: 25% (about 42-50 g)
- Carbohydrates: 50% (about 188-225 g)
Sample Diet Plan:
- Breakfast:
- Oatmeal (50g) with berries (100g) and a scoop of protein powder.
- Lunch:
- Grilled chicken breast (150g), mixed greens (100g), olive oil (1 tbsp).
- Snack:
- Greek yogurt (200g) with honey (1 tsp).
- Dinner:
- Baked salmon (150g), quinoa (100g), steamed broccoli (100g).
- Snack:
- A piece of fruit (apple or banana).
Exercise Plan:
- Frequency: 5 days/week
- Duration: 30-60 minutes/session
- Types of Exercises:
- Cardio: Running, cycling, or swimming (3 days/week)
- Strength training: Bodyweight exercises or light weights (2 days/week; focus on full-body workouts).
Lifestyle Changes:
- Aim for 7-9 hours of sleep per night.
- Incorporate stress management techniques like mindfulness or yoga.
- Set small, achievable goals and track progress to stay motivated.
2. Muscle Gain
Diet Recommendations:
- Caloric Intake: Aim for a caloric surplus of 250-500 kcal/day.
- Target Calories: Approximately 2,500-2,800 kcal/day.
- Macronutrient Breakdown:
- Protein: 30% (about 188-210 g)
- Fats: 25% (about 69-78 g)
- Carbohydrates: 45% (about 281-315 g)
Sample Diet Plan:
- Breakfast:
- Scrambled eggs (3) with whole grain toast (2 slices) and avocado (half).
- Lunch:
- Turkey sandwich on whole grain bread, with cheese and a side of mixed veggies.
- Snack:
- Protein shake with banana.
- Dinner:
- Lean beef (200g), sweet potatoes (150g), and asparagus (100g).
- Snack:
- Cottage cheese (200g) with nuts (30g).
Exercise Plan:
- Frequency: 4-5 days/week
- Duration: 60-90 minutes/session
- Types of Exercises:
- Strength training: Focus on compound lifts (squats, deadlifts, bench press) and progressive overload (4 days/week).
- Cardio: Moderate cardio (1-2 days/week) for overall health.
Lifestyle Changes:
- Prioritize sleep and recovery, aiming for at least 8 hours per night.
- Manage stress through exercise, meditation, or hobbies.
- Keep a workout log to track progress and stay motivated.
3. Maintenance of Weight
Diet Recommendations:
- Caloric Intake: Maintain TDEE (adjusted based on actual calculations).
- Target Calories: Approximately 2,000-2,500 kcal/day.
- Macronutrient Breakdown:
- Protein: 25% (about 125-156 g)
- Fats: 30% (about 67-83 g)
- Carbohydrates: 45% (about 225-281 g)
Sample Diet Plan:
- Breakfast:
- Smoothie with spinach, banana, protein powder, and almond milk.
- Lunch:
- Grilled chicken wrap with vegetables and hummus.
- Snack:
- Mixed nuts (30g) and dried fruit.
- Dinner:
- Stir-fried tofu (150g) with brown rice (150g) and mixed vegetables.
- Snack:
- Dark chocolate (30g) or a protein bar.
Exercise Plan:
- Frequency: 3-4 days/week
- Duration: 45-60 minutes/session
- Types of Exercises:
- Mix of strength training (2-3 days/week) and cardio (1-2 days/week).
Lifestyle Changes:
- Maintain a consistent sleep schedule.
- Engage in regular physical activity and hobbies.
- Set new fitness goals periodically to keep motivation high.
Final Notes
Please ensure that any dietary and exercise plans are tailored to individual preferences and health conditions. It's advisable to consult a healthcare provider or a registered dietitian before making significant changes to diet and exercise routines. If the height or TDEE needs adjustment, please provide the correct values for more accurate recommendations.
