[coldtea]

>This isn't enough for me as 82kg mid 30s man.

Enough for what? For losing weight, as a 82kg/mid 30s they're fine. In fact, you can live forever (and live longer that on higher calories) on those.

And you don't need to lose that much to begin with if you're at 82kg and like 5' 8"+ anyway. Perhaps your "ideal" weight is like 70kg or so, but if you're average height and 82kg and active, no real need to hit that for general health.

>What fats do you put on your potatoes + asparagus + vegetables, plus cooking fats for the meats?

Spray some EVOO a few times. A few sprays (less than 1 tbsp total).