To achieve your health and fitness goals based on your current parameters (age: 36 years, height: 168 cm, weight: 75 kg, TDEE: 2,803 kcal/day), here’s a comprehensive plan for weight loss, muscle gain, and maintenance of weight.
1. Weight Loss
Diet Recommendations:
Caloric Intake: Aim for a caloric deficit of about 500-750 kcal/day.
Target Calories: 2,053 - 2,303 kcal/day.
Macronutrient Distribution:
- Protein: 25% (approximately 130-145 grams)
- Fats: 25% (approximately 57-64 grams)
- Carbohydrates: 50% (approximately 256-288 grams)
Sample Daily Meal Plan:
-
Breakfast:
- 3 scrambled eggs (210 kcal, 18g protein, 15g fat)
- 1 slice whole grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
- 1 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)
-
Lunch:
- Grilled chicken breast (150g) (330 kcal, 62g protein, 7g fat)
- 1 cup quinoa (222 kcal, 8g protein, 4g fat, 39g carbs)
- Mixed salad with olive oil (100 kcal, 1g protein, 10g fat, 5g carbs)
-
Snack:
- Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)
-
Dinner:
- Baked salmon (150g) (367 kcal, 39g protein, 22g fat)
- Steamed broccoli (1 cup) (55 kcal, 4g protein, 0g fat, 11g carbs)
- Sweet potato (100g) (90 kcal, 2g protein, 0g fat, 21g carbs)
-
Evening Snack:
- Handful of almonds (30g) (174 kcal, 6g protein, 15g fat, 6g carbs)
Total: ~2,200 kcal
Exercise Plan:
Frequency: 5 days a week
Duration: 45-60 minutes per session
Weekly Breakdown:
-
Monday: Strength Training (Upper Body)
- Bench Press, Dumbbell Rows, Shoulder Press, Bicep Curls, Tricep Dips (3 sets of 10-12 reps each)
-
Tuesday: Cardio (30 minutes of HIIT)
- 1-minute sprint followed by 2 minutes of walking (repeat for 30 minutes)
-
Wednesday: Strength Training (Lower Body)
- Squats, Deadlifts, Lunges, Calf Raises (3 sets of 10-12 reps each)
-
Thursday: Active Recovery
- Yoga or light stretching (30-45 minutes)
-
Friday: Full Body Strength Training
- Combination of upper and lower body exercises (3 sets of 10-12 reps each)
-
Saturday: Cardio (45 minutes of moderate-intensity)
- Jogging, cycling, or swimming
-
Sunday: Rest or light walking
Lifestyle Changes:
- Sleep: Aim for 7-9 hours of quality sleep per night. Establish a bedtime routine to improve sleep hygiene.
- Stress Management: Incorporate mindfulness practices such as meditation or deep breathing exercises for at least 10 minutes daily.
- Stay Motivated: Set small, achievable goals and track your progress. Consider joining a fitness community or finding a workout buddy.
2. Muscle Gain
Diet Recommendations:
Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day.
Target Calories: 3,053 - 3,303 kcal/day.
Macronutrient Distribution:
- Protein: 30% (approximately 230-250 grams)
- Fats: 25% (approximately 85-92 grams)
- Carbohydrates: 45% (approximately 360-370 grams)
Sample Daily Meal Plan:
-
Breakfast:
- 4 scrambled eggs (280 kcal, 24g protein, 20g fat)
- 1 avocado (240 kcal, 3g protein, 22g fat, 12g carbs)
- 1 slice whole grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
-
Lunch:
- Grilled chicken breast (200g) (440 kcal, 84g protein, 10g fat)
- 1.5 cups brown rice (325 kcal, 7g protein, 2g fat, 70g carbs)
- Mixed salad with olive oil (100 kcal, 1g protein, 10g fat, 5g carbs)
-
Snack:
- Protein shake (2 scoops) (240 kcal, 50g protein, 2g fat, 6g carbs)
-
Dinner:
- Beef steak (200g) (500 kcal, 62g protein, 28g fat)
- Sweet potato (200g) (180 kcal, 4g protein, 0g fat, 41g carbs)
- Steamed asparagus (1 cup) (27 kcal, 3g protein, 0g fat, 5g carbs)
-
Evening Snack:
- Cottage cheese (200g) (206 kcal, 28g protein, 10g fat, 8g carbs)
- Handful of walnuts (30g) (200 kcal, 5g protein, 20g fat, 4g carbs)
Total: ~3,200 kcal
Exercise Plan:
Frequency: 5-6 days a week
Duration: 60-90 minutes per session
Weekly Breakdown:
-
Monday: Strength Training (Push Day)
- Bench Press, Overhead Press, Incline Dumbbell Press, Tricep Extensions (4 sets of 8-10 reps)
-
Tuesday: Strength Training (Pull Day)
- Pull-Ups, Bent Over Rows, Face Pulls, Bicep Curls (4 sets of 8-10 reps)
-
Wednesday: Strength Training (Leg Day)
- Squats, Deadlifts, Leg Press, Calf Raises (4 sets of 8-10 reps)
-
Thursday: Cardio (30 minutes of moderate-intensity)
-
Friday: Full Body Strength Training
- Combination of compound lifts (4 sets of 8-10 reps each)
-
Saturday: Active Recovery or Light Cardio
- Walking or swimming for 30-45 minutes
-
Sunday: Rest or light stretching
Lifestyle Changes:
- Sleep: Prioritize recovery with 7-9 hours of sleep.
- Stress Management: Engage in regular physical activity and relaxation techniques.
- Stay Motivated: Follow a structured program and track your strength gains.
3. Maintenance of Weight
Diet Recommendations:
Caloric Intake: Maintain current caloric intake at TDEE.
Target Calories: 2,803 kcal/day.
Macronutrient Distribution:
- Protein: 25% (approximately 175-200 grams)
- Fats: 25% (approximately 78-93 grams)
- Carbohydrates: 50% (approximately 350-400 grams)
Sample Daily Meal Plan:
-
Breakfast:
- 3 eggs (210 kcal, 18g protein, 15g fat)
- 1 slice whole grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
- 1 banana (105 kcal, 1g protein, 0g fat, 27g carbs)
-
Lunch:
- Grilled chicken (150g) (330 kcal, 62g protein, 7g fat)
- 1 cup brown rice (218 kcal, 5g protein, 1g fat, 45g carbs)
- Mixed vegetables (100 kcal, 3g protein, 0g fat, 20g carbs)
-
Snack:
- Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)
-
Dinner:
- Baked fish (200g) (400 kcal, 50g protein, 20g fat)
- Quinoa (1 cup) (222 kcal, 8g protein, 4g fat, 39g carbs)
- Steamed broccoli (1 cup) (55 kcal, 4g protein, 0g fat, 11g carbs)
-
Evening Snack:
- Handful of mixed nuts (30g) (174 kcal, 6g protein, 15g fat, 6g carbs)
Total: ~2,800 kcal
Exercise Plan:
Frequency: 4-5 days a week
Duration: 45-60 minutes per session
Weekly Breakdown:
- Monday: Strength Training (Upper Body)
- Tuesday: Cardio (30-45 minutes)
- Wednesday: Strength Training (Lower Body)
- Thursday: Active Recovery
- Friday: Full Body Strength Training
- Saturday: Cardio or recreational activity
- Sunday: Rest
Lifestyle Changes:
- Sleep: Maintain good sleep hygiene with 7-9 hours of sleep.
- Stress Management: Engage in hobbies and activities you enjoy.
- Stay Motivated: Regularly reassess your goals and celebrate your achievements.
Conclusion
Tailoring your diet, exercise, and lifestyle according to your specific goals can significantly enhance your success. Ensure you monitor your progress and adjust your plans as needed. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.
