From 8,000 kcal (fat and unhealthy) to 2,200 kcal (flat stomach) diet for MEN

15/05/2020 - Training Start
22/05/2020 - 111kg
22/05/2020 - 110kg . 242 pound
Height - 180cm
Body Fat % - 32%
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Bad Diet

Breakfast Bread - 4 slice
Parantha+Bread - 3 slice
Bread+butter
Tea - milk+sugar
Cookies - 5 pcs
Krack Jack - 8 biscuit

Snacks
Almond - 10 pcs
Fruit - apple

Lunch
Rice - 300gms rice
Roti - 4 units
Chicken curry - chicken with bone - 500gms. curry - 1 serving. oil - 60ml - 540kcal.
Bourbon packet - dessert

Snacks
chips -  big bag
Alcohol - 
milk+sugar tea
Peanut Masala

Dinner
Rice - 300gms rice
Roti - 4 units
Chicken curry - chicken with bone - 500gms. curry - 1 serving. oil - 60ml - 540kcal.
Gulab Jamun - 300 gms
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Breakfast Bread - 4 slice = 480
Parantha+Bread - 3 slice = 870
Bread+butter = 405
Tea - milk+sugar = 32+50
Cookies - 5 pcs = 451
Krack Jack - 8 biscuit = 130

Total Kcal - 2,418kcal

Snacks
Almond - 10 pcs - 70
Fruit - apple - 95*2 = 190

Total Kcal - 260 kcal

Lunch
Rice - 300gms rice = 430
Roti - 4 units
Chicken curry - chicken with bone - 500gms. curry - 1 serving. oil - 60ml - 540kcal. = 900 kcal
Bourbon packet - dessert = 700 kcal

Total Kcal - 2,030 kcal

Snacks
chips -  big bag - 900
Alcohol -  130
milk+sugar tea - 82
Peanut Masala - 483

Total Kcal - 1,595 kcal

Dinner
Rice - 300gms rice - 430
Roti - 4 units 
Chicken curry - chicken with bone - 500gms. curry - 1 serving. oil - 60ml - 540kcal. = 900kcal
Gulab Jamun - 300 gms =
Haagen Dasz = 450 kcal
Coca cola - 600 ml - 240kcal

Total Kcal - 2,020 Kcal

8,323 kcal


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Physical Activity - historical

Physical Activity now - Running 2km - 20 minutes - 75kcal
Gym - 45. thrice - 150 kcal
evening - kick boxing. 6 days a week. 400 kcal
60 minutes walking - 100 kcal



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Current weight 110 - 242 pounds
Target weight 85 - 187 pounds

Calories in maintain - 2,805kcal
Calories deficit - 2,305 kcal

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Breakfast

1 whole egg = 90
4 whites egg = 34
oil - 1/2tsp = 135
1 avocado = 234

Protein Shake
Syntha 6 - 1 scoop = 170kcal

TOTAL = 683 kcal

Alternate

1 bowl = 2.5 scoops = 75 gram oat = 278
honey - 1 tbsp = 60
Syntha 6 - 1 scoop = 170

Total = 508

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Snacks
Kiwi - 2 = 90
Apple - 1 = 95

Total Kcal - 90
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Lunch

160gms steamed vegetables - brocolli+beans = 60kcal

chicken breast - 300gms + 1 tbsp = 517+135

Total = 710kcal

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Snacks

Sweet potato - 200gms = microwaved = 230

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Dinner

160gms steamed vegetables - brocolli+beans = 60
3 drumsticks - olive oil - 3/4tbsp = 450 + 100

Total Kcal = 610 Kcal
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Total =  2,148 kcal (oat+chicken breast) or 2,323 kcal (avo+chicken breast)
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Aim Kcal = 2,500kcal
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Cravings -
1) Whiskey - 64kcal/30ml
2) Home cooking - keep an eye on the oil . weight. get calorie count online+50kcal
3) chocolate - bar/543 = 10 gms/sitting
4) Pancake - 110kcal

Protein Icecream
1) Avocado - 1/2
2) Whey - 2 scoop
3) Prozis/WaldenFarms - 0 sugar/0calories - optional
4) Frozen Strawberry - 4 pcs (16 kcal)
5) Ice
6) Dash of water
7) Erythritol/Xylotol/Stevia

Notes
3500 kcal deficit to lose 1pound of body fat a week
Do this for 8 months. With training body fat % will drop below 22% (17-19%)
Add sea salt to diet to avoid excess sodium
https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables
Myfitnesspal - to track calories