I need some expert advice regarding the all-round program which I have decided to follow religiously, please point out any discrepancies.
Goal: To build muscle and lose fat. (possible, please see)
Current Stats: Male, 23-year-old, 175cm height, 67kg weight
Estimations: ~ 20% body fat, TDEE (from the online calculator) ~ 2400
Past Experience: Been lifting moderate to heavy weights from the last six months. However, resting at the moment for one month because I underwent a surgery (everything is OK).
5 days a week (1-hour max/session), hitting body parts twice per week in the evening (except abs), and will be lifting heavy.
Abs (Whole core): Daily, first thing in the morning (for frequency, please see); 6 exercises (for workout routine, please see)
45 mins walk on training days, immediately after the morning abs workout.
20 minutes HIIT on non-training days, immediately after the morning abs workout.
7:00 am (After the morning abs workout and walk): Shake (4 bananas, 1 cup milk, 25g Whey)
11:00 am: 3-4 boiled potatoes, beef kebab, 25g Whey.
1:30 pm: 2 Chapatis OR white rice with a vegetable curry OR beef OR chicken.
7:00 pm (Pre-workout): 4 bananas, 4 dates.
8:45 pm (Post-workout): 25g Whey.
10:00 pm: 3 boiled eggs with a glass of milk.
Note: The diet is going to be consistent, no cheat meals, no processed foods, minimal use of sugar and total abstinence from soft-drinks/juices/fast foods etc.
I am hoping to gain lean muscle mass and get rid of the fat I have, would this plan be useful?
minimal use of sugarbut you're eating 8 bananas a day? Each banana is ~15-20g of sugar. Which means, just from bananas, you're eating ~120g of sugar, which is high. I'd guess your daily sugar intake would be close to 200g per day with everything else. Sure, fruits are better than soft drinks/fast food/ etc, but sugar is sugar. Also, most of your protein is coming from whey, which isn't a good idea long term. You should try to get most of your nutrition from whole foods. I would definitely reconsider your diet.