Hey I(19F) used ai to generate a nutrition plan to get a guide on how much should I consume based on my activities but looking at the actual meals, it feels like a huge amount of food compared to what I currently eat, i’m not used to eat this much volume
I do 1h weightlifting + 1h muay thai aprox (4 days/week and only muay thai 1day/week so i basically train 5days/week)
on rest days i tend to go running

ai generated this:
Estimated TDEE: ~2,200 - 2,400 kcal
Double Training Days (4x/wk): 1,950 kcal | 160g P | 215g C | 50g F
Single Session Days (1x/wk): 1,750 kcal | 150g P | 180g C | 48g F
Rest Days (2x/wk): 1,500 kcal | 145g P | 130g C | 44g F

Does this calorie intake sound accurate for my workouts? i’ve already started w the meals but i feel packed with food

sorry 4 bad english it’s not my first language

I’ve been working out inconsistently for years gained muscle lost it ect. Starting in may I was 5’11 135 pounds super skinny just partying all the time didn’t really have abs but also wasn’t fat. I locked in big time and bulked up to around 163. I’ve gained a lot of muscle, I think I’ve gained so much because of a combination of muscle memory and just my body finally getting the nutrients it needs. Problem is I’m not chubby but I’m not lean either and I want to recomp and get a good physique that I’m proud of you know, defined six pack Brad Pitt fight club type of stuff before I think about bulking again.But I’m not sure if that’s a smart idea or not so I need advice, I’m currently eating at around 3300 cals a day with around 200+ grams of protein (I know that’s more than I need) 3 meals and a protein shake. Each meal includes roughly 8oz of 95/5 beef, 1.5 cups of mixed veggies and around 1.5 cups of jasmine rice and 2 eggs and 2 oz of guacamole. My shake is 2 cups of milk, 2 scoops of whey, a banana, 1 tbps of peanut butter and creatine. Give me some advice on where to go from here please. I’m thinking of just tightening my meal plan down to around 2600-2700 cals and around 170-180 grams of protein.

Hello all. I am a 20yo male trying to lose weight while building or at least maintain muscle and gain strength. I am 240lbs, 6'2''. It about 26.6% body fat and have a BMI of 30 for me.

I am trying to make a meal plan that will align with my training routine of 3/4 strength workouts per week, and low-intensity cardio/10k-step walks as well goals listed above. I want to lose about 10 kg in 6-months.

Down below is my meal-prep process in detail. Please help me fix the math/expectations.

Weekly Caloric Intake

I will be doing mostly strength work, while on a caloric deficit. So, proteins should be maxed out. My food intake as I start exercising should be 2400-2500 calories. That's 17,500 calories per week.

Protein (5600 Weekly Calories)

This is important. I need about 200g of protein per day, about 1400g of protein per week. That means 5600 calories worth of chicken breast and ground beef. Per week, only shop for these, cook, and alternate with for 7 days.

Buy: 3.5 kg of chicken, and 1.8 kg of lean ground beef, one 12-egg pack, raw of course.

Protein is needed for muscle recovery and muscle building. It is crucial to meet your daily goal to make sure you recover the muscle and build more muscle.

Carbs (6500 Weekly Calories)

This is for fuel and regular body processes. I need about 8.5kg of potatoes or 7.5kg of sweet potatoes. Or, 2 15-oz cans (0.8kg) of pinto black beans, or again 4 cans of 15-oz of green peas (drained) if I were to eat only one these per day. Broccolis, spinach, tomatoes, Cucumber, Garlic and Onions etc.. Per week, White and Sweet potatoes will be my base. It's more filling and will help me steer away from my rice-heavy diet for a while. Then pick greens, fibers you would like to couple it with 6500 calories worth, shop for them and alternate:

Buy:

• 3kg of White Potatoes, 2.60 sweet potatoes for weekly base
• Garlic to prep for 1-week worth chicken and beef (No caloric impact, for flavor).
• 3 Onions to slice over the food. For taste and crunch, raw (No caloric impact, for flavor)
• A total of 7 Cans of 15oz of pinto beans and/or peas (I'm not sure about this one, but I like beans)
• Broccolis, Cucumber, Spinach, tomatoes, the amount you eat doesn't matter.

Fats (5100 Weekly Calories)

This is vital for joint strength and hormonal balance. So growth, injury prevention on joints essentially, is guaranteed with these. This includes your cooking oils, avocadoes, things that come from your meats. This is just complementary for more flavor and cooking. Buy, use:

• Avocados: 3 avocados per week
• Avocado Oil: 7 tablespoons per week | 1 per day
• Greek Yogurt: 4 cups per week | 1 for marinade for the chicken 3 as dipping sauce with other low impact ingredients like lime, pepper and spices, etc.

I want to keep it simple, and want to keep away from foods that i personally only eat sweet like oats, bread. I am addicted to pasta so that too is out the window.

Please let me know if my math for total calories is correct? If my expectations are correct? I do not mind eating the same thing as long as I am offered enough wiggle room which I think this is enough, and it should be relatively affordable and sustainable long run.

I will also throw in some fruits in here for snacking and desert.

Thank You!