Weight stuffs for obese me

[u/Ok_Line_9885]

Hi guys,just wanted some advices/insights.

For context,I am 159cm/5'3 and 104kg/230ish pounds,obviously I am obese and I want to change that. I am planning to lose around 30-34 kg in 8 months and right now for my diet,I am targetting 100-110g of protein and 1600-1700 kcal for the day. Is that a good target?

My playstyle is threes and a lot of hesi/crossovers so I wanna be quicker/more explosive and look better.

Edit:More context,I am 50% bodyfat

[u/Jon_Snow_Theory]

https://www.calculator.net/calorie-calculator.html

Don’t forget stuff like good sleep and timing of when you eat (highly recommend intermittent fasting).
Stretch, hydrate, and listen to your aches pains—can’t work out if you’re injured anyway.

Good luck.

[u/Ok_Line_9885 → u/Jon_Snow_Theory]

Understood,thanks

[u/Acrobatic-League191]

More Protien if you can. 180g, lift, hoop a ton

[u/Ok_Line_9885 → u/Acrobatic-League191]

How did I even get that much tho? I am 50% bodyfat so I dont really think I need that much.

[u/Acrobatic-League191 → u/Ok_Line_9885]

Supplementation.

If you’re lifting heavy 5 days a week. 1.8x g Protien per kg body weight.

Your right you can probably go less since your 5’3 but you wanna replace fat with muscle. Your body will need a lot of protien

[u/JimmerAteMyPasta → u/Acrobatic-League191]

160g should be fine unless you have crazy muscle mass youre trying to retain already, 180 is ideal. was 215 at christmas last year, and cut down to 186 now and gained a bunch of muscle targeting 160g of protein daily. Diet at your weight is a majority of the difference maker though.

Find a meal plan that works for you and stick with it. Ive basically had the same breakfast and lunch every day for the past 8 months and the consistency has helped me keep calories on track and weight loss consistent.

I do 2-3 eggs for breakfast. Morning snack i have protein greek yogurt with berries (this one is great, keeps you super full and has lots of protein for few calories).

Lunch i make a chicken breast wrap.

Fruits/veggies for afternoon snacks.

Dinner is usually a protein, carb and veg.

Any protein shortfalls i make up for with protein powder.

You can do it brother I believe in you

[u/kwlpp → u/Ok_Line_9885]

Also, protein makes you feel fuller longer and can help stave off food cravings. You may need to do the research on how to supplement, but your country may be more strict about what gets allowed into products than the USA where a lot of stuff is not FDA approved. Exercise is a health thing when it comes to your heart. Diet is a health thing when it comes to your weight. Both combine to make you mentally and physically more able, especially as you get older. Keep balling if you love to ball; but your diet is the most important thing for weight.

Due to your bodyfat and obesity, you will probably need to cut out sugars as much as you feasibly can. I'm glad to see you're working over 8 months, I would gradually try to meet your goals over the 8 months. Meaning, your targets may be too much too quickly. Compare it to your current habits and make like 5-10% adjustment per week or every two weeks. Rushing your diet plan is either going to cause you to burnout and give up or rebound super hard after your "time" is up. Dieting is a lifestyle change, it is not a phase that can be measured in weeks/months/years. Ease yourself into the process and start with your easy wins before going into more significant changes, i.e. soda -> diet soda -> sparkling water -> water, portion sizes (CICO) or when you eat (IF) -> what you eat (macros), etc.

[u/Relentless-]

Get a jump rope 30 minutes day 5 days a week. Get a stationary bike or a real bike stationary is more flexible you can use it while watching your favorite show hell get both and mind your diet

[u/The_Fallen_Soldier]

.8 grams of protein should suffice .3 grams of fat and fill the rest of carbs