My calourie goal is 3800 

protein 380

fat intake 86 

carbs 382

is it even possible to make a diet plan according to this? =D

Use a nutrition meal plan app like MyFitnessPal. You will be surprised how quickly calories add up based on the amount of food you eat - especially healthy fats.

I will say that your protein intake is way too high and your fats are way too low. Unless you are 6'6" and 300 pounds of muscle and using drugs, you don't need 380 grams of protein. 1g per pound of LEAN mass (not your total weight) is enough. Eating 382 grams of carbs per day is easier than you think. When you eat fats, though, they need to be healthy natural fats like avocadoes, nuts, coconut oil, olive oil, egg yolks, and whole fat dairy not the man-made junk in processed foods.

John

Yeah protein doesn't need to be that high. Getting 300g daily would be high. Fats can easily go up to 100g or above, and to get that I would just double up on some fat sources - multiple servings of peanut butter (mix it with oats, for example), multiple servings of nuts, and using olive oil to cook things. As well as the options John listed, it shouldn't be too hard.

Your profile say's your 135kg, at about 37% bf? So that would mean your lean mass is about 85kg (187lbs) If you're aiming for 3800 calories, that sounds like you are bulking? But if you are at 37% bf, you should be cutting down to at least below 20% before you get into cutting.

Have you used the @mealplan page to calculate your numbers, and what did you get for fat loss? I put your numbers in with moderate activity and got 4000 in motion, so I would start at 3500 for a cut. In which case I would use these numbers...

Protein: 225g (1.2g protein per pound of lean body weight)

Carbs: 390g

Fat: 110g

Total Calories = 3450

Thoughts? We could then reduce carbs as you hit plateaus and need fewer calories.

Alright thanks man. i will go for your numbers. when i hit plateaus, what does this mean? =D

i was planning to start out with 30-45 mins cardio followed by 1 hour with that PPL program every day.since fat loss is my first goal. is it a bad decision when i just started workout ?

alright man, thanks for your response. =D

Plateau just means you stop seeing progress. In your case, you would stop losing weight. It's like hitting a wall, you get stuck, you know?

I would rather you did 20-25 minutes of HIIT (High Intensity Interval Training) 2-3 times a week for fat loss.. remember you will be getting a good calorie burn with the HIIT circuits anyway, so this will just be a bit of extra calorie burning to help out as well 😊 

Alright, yeah when u hit a wall its all about mentally move on from that =D..

i did that HIIT program, including first part of PPL prog, and it feels like someone beat me with a bat everywhere =D but i guess if it feels like that, i have pushed my self :D so im happy and i feel great!

Haha yeah that's just the Delayed Onset Muscle Sorness (DOMS) kicking in. It will go away after a day or two and after a few weeks you won't get them as much.

Keep training hard Glenn!!