| | Water Fasting

Need feedback on my diet & workout plan

M / 23 / 5’11” 246lbs

My history with weight loss(can read if you have time)
I had attempted to lose weight in 2018 and 2019 with varying success. in 2019 I managed to go from 115kg to 88kg in doing 1500 cal Keto OMAD and some cardio. Though I started IF with 16:8 working my way up to OMAD. Didn’t do any exercise except 3km of pace walking. Thanks to this effort I was able to lose about 44lbs. Progress graph (2019). However, due to many reasons, I couldn’t keep up with the weight loss. I’m am starting my dream job in August thus I plan to do as much as possible in the next 7 months and plan to continue some aspects of this even further.

Meal plan with macro(2022)
Now I’m planning to start an easy-to-follow non-keto diet plan where my breakfast and last meal will be the same and only lunch will vary. From past experience, easy prep has worked well for me when I was doing keto. I also plan on doing IF(18:6) and proper gym this time. Currently, I’m doing WFH for the next 6 months so I’ll include a 4-6km walk. My TDEE is 2000 cal so I’m doing an intake deficit of 550 cal and exercise on top.

I have a few questions I want your help with,
Can you suggest a better macro ratio? Should I reduce my carb intake to get better results?
Should I take any form of supplement?
Is IF with high carb more difficult than IF with keto?
What realistic weight goal can I set for the next 6-7 months doing this?

Also please let me if you see any other flaws in my plan. I’m mostly concerned doing deficit IF with such high carb will lead to hunger issues however my previous keto diet with the same deficit didn’t cause any such issue. So I’m hoping this wouldn’t either.

Thank you in advance and all the best with your weight loss journey in 2022.

Stop Fasting Alone.

Get a private coach and accountability partner for daily check-in's and to help you reach your fasting goals. Any kind of fasting protocol is supported.

Request more information and pricing.

Answer

I would probably try and get a bit more protien if possible, but honestly wouldn’t stress over the details too much. As long as you’re eating well, sticking to your deficit, and moving more that will get you result. Then adjusted as needed for sustainability for you on your body.

Related Fasting Blogs

Categories: weight loss lose weight keto omad cardio meal plan macro lunch deficit stress