When you're trying to build muscle, you need .8g of protein per pound of bodyweight MAX for optimal muscle growth. You can have more protein than that but studies don't show there being any benefit to consuming more than that in a single day.
So for someone at your weight, you would need 112g of protein per day in order to build and retain muscle.
1400 calories is awful low, TC. Are you a man? Because if you were a woman, 1400 would be a good weight loss target for the average woman, but men are built different.
You probably need to be eating more like 1650-1750 calories a day and that would probably be near the lowest amount you need and still lose 1lb-1.5lb/week. Men can deal with a ~1000 calorie deficit/day and still be pretty well off nutritionally, but that's for extreme dieting/cutting. It's not recommended as something for regular people to do.
You can be much happier and lose weight more slowly with a ~500-700 calorie deficit.
If you want abs, you need to go buy a tape measure for your body, a scale, and start tracking your calories and weight inside a book or app every single day. Also do lots of cardio. Yes resistance training is great but it's not burning as many calories as cardio.
Doesn't have to be running! Do an elliptical. Stair climber. Incline walking on the treadmill. REGULAR ASS WALKING IT DOESNT MATTER just get your heart rate up for 150 minutes a week MINIMUM and you will really start to lose excess weight.
Bumpimg just to keep this in mind
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