does this look right for an 1800 cal diet

[crazyfacials]

I am about 85kg at the moment 17-18% BF (will go with 18 though)

175ish tall

how's the ratio? does it need more carbs? the 2 nutritionists I've seen so far pretty much advise me to stay away from fats (even if it's good fat) but reading everywhere it's the other way around...

oh yeah I got the values from Caloriecount and for the supplements from BB.com....

pretty much going to see if I can drop 5-6% in about 12 weeks ...should be easy hopefully, will look at the diet every 2 weeks and make adjustments, if all fails then i'll switch to beast mode and go on the anabolic diet (don't really care about weight change, would prefer to remain the same but mostly doing it to drop bf)

crazydiet.xls

[Phedder]

the 2 nutritionists I've seen so far pretty much advise me to stay away from fats (even if it's good fat)

Did they happen to gain their qualifications in the 80s :roll:

1800 cal seems very low for you, I'd assume your maintenance is around 2600? That's a fair drop right off the bat. Any reason for such a large deficit? 2200 for a week or two then down to 2000 I'd think would be more sustainable, no need to feel miserable for the sake of fat loss I'd add another 10g or so fats before bed and maybe 30g carbs post workout. At 1800 cal a day you'd likely drop the 5-6% quicker than 12 weeks, but would probably hate every minute of it. Do what you gotta do to lose the fat, but try stay sane doing it :wink:

That's my unqualified opinion.

[crazyfacials]

yeah I thought maintenance for me is about 2300 (I work a deskjob, most activity I would do (if ever) is lifting a server from the rack and putting it down, and with virtualization that happens once in a blue moon )

I see what you mean there though, I could also swap my pre bed 1 scoop shake+weight watchers jelly combo for some cottage cheese ...but yeah trying to figure out where to add carbs+fat and maybe reduce protein a bit too, but post workout carbs doesn't seem like a bad idea...I guess it's time to bring out the ole' peanut butter jar out of retirement \:D/

hmmmm....maybe it's time to try to win another club physical 12 week challenge :pfft:

[Flex]

Man you need to redo your excel spreadsheet, it's all up the shit. Your cals are way off compared to your macro break down -

3/4 cup of oats, using your macro break down is 251 cals not 285,

fish oil caps - 9g of fat about 81cals not 63 cals

chicken breast 218 not 231 cals

avocado 74 not 80.5

Adding up your totals gets you about 1786 not 1852, not sure how anal you want to be about your cal counts but you may want to redo it.

[crazyfacials]

oh shit you are right eh... i also did not add the fibre value to carbs

ok... my spreadsheet has an error margine of 10% ! :oops: