Diet for fat reduction for a man with 80kg

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The article describes an example diet for fat reduction for a person weighing 80 kg. The calculations of macronutrients with the division into individual meals and their examples are presented.
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The fat reduction diet presented in this topic has been calculated based on the article Bodybuilding diet. The diet is for a man weighing 80 kg, with precise features increase 175 – 185 cm, age 20 – 25 years, training 5 times a week. When calculating calories, a factor of 1.6 was assumed for work performed during the day (light work). Warning! This example diet for fat reduction can also be a determinant for people with different proportions at a weight of 80 kg.
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However, basic information should be kept in mind. Human organisms differ from each other, two people with the same weight may have different caloric content required to burn body fat. For example (two people with very similar parameters) – one person drives a car to the gym, the other one overcomes the same distance on foot (march 30 minutes). This means that the second person burns more calories during the day, so a second person with the same parameters will be quicker to burn fat from the first one.
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Important notes
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The presented diet for fat reduction is an example. It is not said that for everyone it will be the ideal amount of calories that should be consumed. The diet is only a pattern that you can use to check your body.
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To check the effects of a reducing diet, we use the weight (by checking the weight loss) and the mirror (we check whether we are going in the right direction – whether we gain fat tissue).
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Each body is different! For one person, the diet given in the example will be perfect for reducing body fat, while for others it may be unsuitable.
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Replacement of products. The meal snack contains sample products for consumption. Products can be exchanged for similar ones, only remember to maintain the same calorific value and proportion of macronutrients.
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Basic information
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Arrangements
Calorific value required to maintain weight for 80 kg
3108 kcal
Fixed calories to burn body fat
2700 kcal
Number of meals a day
5
The distribution of macronutrients
The amount is fixed
Together
Protein
30% from 2700 kcal = 810 kcal 4
203 g
carbohydrates
50% from 2700 kcal = 1350 kcal 4
338 g
Fat
20% from 2700 kcal = 540 kcal 9
60 g
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Pushes the example meals
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Porridge
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The amount of macronutrients in a meal I
Protein
42 g
carbohydrates
53 g
Fat
8.5 g
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Meal I
Oatmeal – 80 grams
Whey protein – 40 grams
Oatmeal mixed, add protein, pour water and sheikh ready (breakfast in 5 minutes)
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The amount of macronutrients in a meal II
Protein
40 g
carbohydrates
98 g
Fat
16.5 g
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Meal II
Whole wheat bread – 220 grams (4 slices)
Cured meat (boiled chicken) – 120 grams
2 whole eggs
Tomato – 100 grams
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The amount of macronutrients in a meal III
Protein
48 g
carbohydrates
82 g
Fat
16 g
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Meal III
Brown rice – 100 grams (1 bag)
Chicken breast fillet – 180 grams
Broccoli – 100 grams
Olive oil – 10 grams
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The amount of macronutrients in a meal IV
Protein
42 g
carbohydrates
48 g
Fat
5.5 g
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Meal IV
Whole grain pasta – 80 grams
Grilled chicken breast fillet – 180 grams
Cucumber – 150 grams
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The amount of macronutrients in the meal V
Protein
29 g
carbohydrates
50 g
Fat
13 g
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V meal
Whole grain pasta – 70 grams
Grilled cod – 100 grams
Avocado – 60 grams
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Replacement products
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The products listed in the reduction diet are only examples that can be consumed in a given meal. Each product can be replaced by others with very similar proportions of macronutrients, for example (approximately)
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Protein 100 grams of chicken breast = 100 grams of turkey breast fillet = 125 grams of cod (without skin) = 5 egg whites = 110 grams of curd = 28 grams of whey protein
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Carbohydrates 100 grams of rice = 100 grams of groats = 400 grams of potatoes = 130 grams of oatmeal = 120 grams of pasta = 180 grams of wholemeal bread = 100 grammer of the gainer
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Fat 10 grams of olive = 50 grams of avocado = 20 grams of nuts
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Remember!! The sample products contain the same number of macronutrients in a given category, for example 100 grams of chicken breast fillet is equal to 100 grams of salmon in terms of protein. In contrast, fats in these products are very different. Fillet – about 3 grams, salmon – about 13 grams. When replacing products in one category (for example protein), remember not to exceed the amount of other macronutrients (carbohydrates, fat).
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Summary.
Fat reduction – if you lose adipose tissue by following this diet, it means that the calculated caloric pool is suitable for your body. Remember, however, that you should not lose more than 0.7 kg per week. If you lose more, it can mean that you also lose your muscles! If you do not lose body fat with this diet, it means that the caloric pool resulting from the calculations is too big for your body. Do not worry, subtract 50 – 200 kcal (depending on the desired effect) and check your progress. Do it until it works.
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Checking your weight – remember to weigh yourself right after waking up and after using the toilet. This is the only reliable result you can get during the day. Other weight measurements may be unreliable. This may be influenced by, among other things, physical activity during the day, full or empty stomach, the amount of liquids drunk recently, etc.
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Check the weight every week! After this period, evaluate the progress of the above-mentioned diet on fat reduction and take the appropriate steps described above.
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Training day
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Training / non-training days. Work out between meals, preferably between meal number 3 and meal number 4. The fourth meal contains small amounts of fats (recommended after training).
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Each body is different and needs different time intervals after eating a meal to comfortably exercise. There is NO specific rule for each organism how much time after a meal should exercise and how much time after training should eat a meal. It depends on the individual needs. The most important thing is to maintain the required calorific pot, and in this way you will succeed – you’ll burn extra fat!
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Posted on: August 29, 2018

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