Is my mixture of calorie restriction, high protein and the subway diet any good?

hi im 189cm and weigh about 90 kg. according to that my body needs 3000 calories per day with the amount of sport and activity i do. i would like to drop to 80kg and plan to do this by creating a calorie deficit of 800-1000 per day. my diet for the last 2 days has been as follows:



Food daily aim = 2200 calories



Monday 22nd sep

Breakfast 鈥?100grams oat meal with 1 and half cups milk 1 medium banana and 2 teaspoon honey = 380 +175 + 130 + 150= 835 calories



Before training 鈥?banana 130



Training



After training meal 鈥?subway sweet onion chicken teriyaki. Tasty cheese. Lettuce, onion and tomato toasted 6 inch 鈥?420



Dinner 鈥?subway sweet onion chicken teriyaki. Tasty cheese. Lettuce, onion and tomato toasted 6 inch 鈥?420



Before bed 鈥?protein shake 292



TOTAL = 2097



Tuesday 23rd sep

Breakfast 鈥?90 grams nutrigrain with 1 cup of milk. 340 +115 = 455



Lunch 鈥?6 inch roasted chicken Tasty cheese. Lettuce, onion and tomato toasted 鈥?350



Lunch 2 鈥?6 inch turkey Tasty cheese. Lettuce, onion and tomato toasted 鈥?315



Pre training 鈥?banana 130



Training



Post training meal 鈥?protein shake 鈥?292



Dinner 鈥?6 inch teriyaki Tasty cheese. Lettuce, onion and tomato on Italian herbs and cheese bread with sweet onion sauce 鈥?475



TOTAL = 2017





my question is, is this diet any good? and should i make any adjustments to it? i plan to make it roughly the same every day.

does fat loss come down to calories alone?Is my mixture of calorie restriction, high protein and the subway diet any good?
Well, I am not sure if I would consume that many calories per day for weight loss, unless your "training" is very strenuous vigorous exercise that your body is not use to (that you weren't doing before). Creating a calorie deficit is what you need to do to lose weight, but I don't know if this diet is making as big of a deficit as it seems. Do you drink any pop or fruit juice beverages through out the day? They have tons of "liquid" and empty calories. Are you drinking whole milk or skim milk? Skim milk has all the vitamins without all the extra fat and calories.



I would maybe try eating something other than Subway some days so you are not consuming so much bread everyday and when you do have it without the cheese on wheat bread.



Try grilled chicken and a veggie instead or a a broth based soup and small baked potato without all the butter and fatten toppings, maybe a little low fat sour cream. Variety is good.



Losing weight does come down to a calorie deficit, but all calories are not created equal. i.e. eating 500 calories of cookies is not the same as 500 calories of vegetables. Watch the fat content!



It is good that you have most of your high calorie meals for breakfast and lunch though.Is my mixture of calorie restriction, high protein and the subway diet any good?
you are definately not consuming enough veggies.