Diet plan to shift 1.5kg in two weeks

Add some veg mid-day

 

Why would you fight a Super middleweight at 6'4 when you have a much easier time making weight for LHW/CW/HW?

 

You can eat all the 'clean' foods you want, if you don't know how much of it you're taking in relative to your requirements, there's no way to know whether you're even in a defecit.

 

Yep, a calorie intake of 1500-1700 is horrendously low for somebody two weeks out from a fight. You'll lose the weight, but that's too low.

 

The reason you feel ****ed in training is because the only thing you ate 5 hours before is berries. Eat some complex carbs (wholewheat bread/wholewheat pasta/potatoes/etc) in your 16.00 meal. There's not much carbs in general in your diet either.

 

i don't think your eatin enough.
and maybe replace the protien shakes with a carb source. Gram for Gram they have the same amount of cals so...

 

I agree with everything else you said except this.
The only reason why, is because everyone's calorie expenditure while working out is pretty variable - some people burn a whole lot less than others.
His BMR before exercise is probably just under 2000.
I've always thought that 1000 calories is too much of a deficit; so I'll agree that if he's burning more than 700 calories a workout, then 1700 is probably too low, but there's no guarantee that he is burning more than 700 calories in his workout.

Personally, I think he should be getting more whole foods instead of processed stuff like protein shakes and porridge. The berries (and possibly the veggies with the chicken - not sure what he's eating) seem to be the only fresh things he eats.

Supposed to be 6 servings of veggies a day. Veggies are low calorie, so if you can afford them, add them - and try to stick with fresh veggies. I would drop protein shakes in favor of eggs for breakfast and better proteins the other meals (ie more fresh chicken, fish, turkey, and/or lean beef).

Drop the chicken soup unless it's home made; the amount of salt and preservatives in the canned stuff can mess you up. Soup does make you feel more full though, so home made soup with fresh veggies would actually be ideal if you can swing it.

I would go for steel cut oats instead of porridge if you can. The less processed the food, the more available the nutrients. Steel cut oats have fiber which makes you feel full and carbs that will last you the whole day.

I eat about 1500 calories a day. The staple proteins in my diet are eggs, lean steak, chicken, ground turkey, and even bacon. The staple carbs are quinoa and whole wheat breads, but in general pretty low carb. I get a lot of fresh spinach and other veggies. Here's the menu for where I get my food if you want any ideas:
https://www.zedrics.com/nw_military_menu

 

He's 75kg and two weeks out from a fight, 1500-1700 calories is too low, it won't cover BMR and on top of that you have all other daily activities, not just his workout. If he trains REALLY hard, he's going to be doing damage to his metabolism.

 

Thought you might find these interesting:
A good summary article
An interesting starvation study that might explain Ricky Fatton
Another interesting starvation study, this time on the effects starvation on protein metabolism
Another study on the effects of starvation, this time on metabolic adaptation
An interview with a proponent of periodity fasting.

Thing is, we're only talking 1.5kg and a very short time frame.
The amount is so little, I'd actually recommend sweating it off via epsom salt baths; as opposed to overly strict dietary restriction.
You're right that he should eat enough that he can work out hard, but definitely not so much that he'll gain weight.
Either way, he definitely needs to change up what he's eating, because I don't think he's meeting his body's requirements for macro-nutrients.

 

I'm not recommending that he tries to gain weight, but in when I was training for my fight I was at around 3000kcal and still dropping weight and I boxed at 70.5kg. I'm aware everybody's training and body is different, but he's simply not eating enough tbh. I would really worry over 1.5kg in two weeks anyway tbh, it's an amount that could come off via slight fluid/certain food restriction.