Brad Pitt Fight Club Look Meal Plan

First, let's calculate your TDEE (Total Daily Energy Expenditure) to determine your daily calorie target. Using the Mifflin-St Jeor Equation: TDEE = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5 (for male) TDEE = 10 * 83 + 6.25 * 180 - 5 * 32 + 5 TDEE ≈ 1860 kcal Since your goal is to lose fat and build lean muscle, we will adjust your daily calorie target to promote a slight caloric deficit, while maintaining a higher protein intake to support muscle growth. Let's aim for a daily calorie target of 1700 kcal with a macronutrient distribution of 40% protein, 35% carbohydrates, and 25% fats. Daily Macros: Protein: 170g (40%) Carbohydrates: 149g (35%) Fats: 47g (25%) Now, let's create a one-week meal plan based on the macronutrient distribution and daily calorie target. Remember, it's essential to maintain portion sizes and meal timing to promote a lean and muscular physique. Monday - Sunday: Breakfast: 40g of rolled oats cooked with water 30g of whey protein powder 1 tablespoon chia seeds 100g mixed berries 1 cup of green tea Snack: 200g Greek yogurt (low-fat, plain) 1 small apple Lunch: 120g grilled chicken breast 1 cup of mixed vegetables (broccoli, bell peppers, zucchini) 1/2 cup of cooked brown rice 1 tablespoon of olive oil or avocado oil for cooking Snack: 30g almonds or walnuts Dinner: 150g grilled salmon or white fish 1 cup of mixed leafy greens (spinach, kale, arugula) 1/2 medium-sized sweet potato, baked or steamed 1 tablespoon of extra-virgin olive oil for cooking Snack: 2 rice cakes 2 tablespoons natural peanut butter In addition to the meal plan, it's important to follow a well-rounded exercise routine that includes resistance training and cardiovascular exercises to achieve a lean and muscular physique. Here's a sample workout routine to support your goal: Monday: Upper Body Strength Training Tuesday: High-Intensity Interval Training (HIIT) Cardio - 20 minutes Wednesday: Lower Body Strength Training Thursday: Steady-State Cardio - 30 minutes (e.g., brisk walking, swimming, or cycling) Friday: Full Body Strength Training Saturday: Active Recovery - Yoga or stretching Sunday: Rest Remember, it's essential to stay consistent with your meal plan and exercise routine to achieve the desired results. Make sure to listen to your body, stay hydrated, and adjust the plan as needed based on your progress and energy levels.