A good, safe goal for fatloss is 2lbs a week. Anything over that and your really risking muscle loss, especially if your doing it without suppliments or drugs.

Now, the cardio you outlined doesnt seem realistic to me, anything over 15 minutes of HIIT means your not doing it correctly. And you sure as hell shouldnt have energy afterward to jump rope.

I would watch limiting your fats too much, its not healthy. and certain fats aid in fatloss greatly, especially those found in fish oil.

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