Looking to cut, diet critique please

[Failure]

I let myself become a fat slob. I 'think' my body fat percent is 30%, I bought a caliper and tried to use it but got varied results. I could post up a pic if needed. I got all of the calculations from an online calculator. The daily calories seem pretty high though. My activity level is low, I am unemployed ATM and am pretty sedentary. I pretty much play video games all day and do stuff around my apartment. I do cardio 5 days a week but would like to bump it up to twice daily.


Estimated Base BMR: 2153 Calories.
Estimated TDEE: 2960 Calories.
Estimated Daily Caloric Need For Weight Loss: 2460 Calories.

Age: 31
Height: 5'10"
Weight: 260
Bodyfat Percentage: 30%?
TDEE: 2960
BMR: 2153
Goals: I want to be 220 in 3 months absolute MAX

Diet Plan
Gym- (7:30) 1Hour Cardio- Hi/Low Intensity Mix

Meal 1 (9:00)
PWO Shake = 49g protein, 10g carbohydrates, 22g Fat, 420 Calories

Meal 2 (12:00)
1c Egg Whites = 27g protein, 2g carbohydrates, 1g Fat
1/2c Oats = 5g protein, 27g carbohydrates, 2.5g Fat
1/2sc Whey = 11g protein, 1g carbohydrates, 1g Fat
Total Macros = 43g protein, 30g carbohydrates, 4.5g Fat, 332 Calories

Meal 3 (3:00)
8oz Chicken = 46g protein, 0g carbohydrates, 5g Fat
2c Brocolli = 6g protein, 6g carbohydrates, 0g Fat
1/4c Brown Rice = 3g protein, 34g carbohydrates, 1g Fat
Total Macros = 54g protein, 34g carbohydrates, 6g Fat, 442 Calories

Gym- (6:00) 1Hour Cardio- Low Intensity

Meal 4 (7:30)
PWO Shake = 49g protein, 10g carbohydrates, 22g Fat, 420 Calories

Meal 5 (9:30)
8oz Chicken = 46g protein, 0g carbohydrates, 5g Fat
2c Zucchini = 4g protein, 8g carbohydrates, 0g Fat
1Tbsp EFA = 0g protein, 0g carbohydrates, 14g Fat
Total Macros = 50g protein, 8g carbohydrates, 19g Fat, 390 Calories

Meal 5 (11:30 Before Bedtime)
1can of Tuna = 22g protein, 0g carbohydrates, 1g Fat
2 Tbsp Natty PB = 7g protein, 6g carbohydrates, 18g Fat
Total Macros = 29g protein, 6g carbohydrates, 19g Fat, 300 Calories


Total Macros for the Whole Day
274g protein, 98g carbohydrates, 92.5g Fat, 2304 TOTAL CALORIES

Should I knock down carbs and bump up protein? All of the fats are from Smart Beat Natural PB and EFA. I tried following suggestions from members in all of the threads I could find. I don't know if I actually hit the mark. It seems like a lot of food, a lot more than I eat now. I am on a similar diet but I haven't been eating as much as is on the plan because I am just not hungry.

[Klimax]

The tdee may be overstimated.
Do you lift weights or do you do only cardio?

[Failure]

At the moment, only cardio. If lifting weights will help then I am all for it.

[**TOP**]

A KETO diet would be good for someone to recommend to this fella!

[Valac]

u need a real meal in the morning before or just after ya protein shake

[Failure]

A KETO diet would be good for someone to recommend to this fella!

I did a Keto diet back in the day and dropped a good amount of weight. I didn't mention one this time because I was nervous the weight would come back. What do you suggest? 30%pro/10%carb/60%fat? Or go higher in the protein? I can put together a diet, just need to know what percents I can work with.

Quick Edit: Thank you to all helping and giving advice. I really appreciate it.

[Klimax]

At the moment, only cardio. If lifting weights will help then I am all for it.

Lifting will help to retain lean body mass.

[**TOP**]

Lifting will help to retain lean body mass.

And grow more also,intern allowing him to eat more calories and burn more calories!

[Turkey]

Diet Plan
Gym- (7:30) 1Hour Cardio- Hi/Low Intensity Mix

Meal 1 (9:00)
PWO Shake = 49g protein, 10g carbohydrates, 22g Fat, 420 Calories
should have carbs here, like oats; egg whites instead of shake

Meal 2 (12:00)
1c Egg Whites = 27g protein, 2g carbohydrates, 1g Fat
1/2c Oats = 5g protein, 27g carbohydrates, 2.5g Fat
1/2sc Whey = 11g protein, 1g carbohydrates, 1g Fat
Total Macros = 43g protein, 30g carbohydrates, 4.5g Fat, 332 Calories
skip the whey, add more whites; maybe the brown rice here, although a sweet potato or some red/black beans would be infinitely better

Meal 3 (3:00)
8oz Chicken = 46g protein, 0g carbohydrates, 5g Fat
2c Brocolli = 6g protein, 6g carbohydrates, 0g Fat
1/4c Brown Rice = 3g protein, 34g carbohydrates, 1g Fat
Total Macros = 54g protein, 34g carbohydrates, 6g Fat, 442 Calories
skip the rice, double up on the broccoli; add some EFAs too


Gym- (6:00) 1Hour Cardio- Low Intensity you should start lifting on some days

Meal 4 (7:30)
PWO Shake = 49g protein, 10g carbohydrates, 22g Fat, 420 Calories
if you're not lifting, I would eat meal 5 here; if lifting, the carbs and fat will need to be adjusted

Meal 5 (9:30)
8oz Chicken = 46g protein, 0g carbohydrates, 5g Fat
2c Zucchini = 4g protein, 8g carbohydrates, 0g Fat
1Tbsp EFA = 0g protein, 0g carbohydrates, 14g Fat
Total Macros = 50g protein, 8g carbohydrates, 19g Fat, 390 Calories
this is fine, and you can switch up veggies, or even have some almonds instead of the EFAs; a way better option would be fatty fish like salmon and just the veggies

Meal 5 (11:30 Before Bedtime)
1can of Tuna = 22g protein, 0g carbohydrates, 1g Fat
2 Tbsp Natty PB = 7g protein, 6g carbohydrates, 18g Fat
Total Macros = 29g protein, 6g carbohydrates, 19g Fat, 300 Calories
maybe some whey and some cottage cheese here; personally, i would use hard cheese (full-fat), as it digests the slowest and offers casein as well

I think people tend to shy away from carbs, yet don't realize that when properly timed, they are invaluable for a cut. Keep your starchy carb meals early. Complex/fibrous carbs and protein after the morning cardio is paramount IMO, as it keeps the metabolism revved up. If you can stomach some broccoli in the morning, that would be a great addition too. I also highly recommend either a citrus fruit (oranges are perfect) or some berries somewhere in your daily diet, as they digest quickly, are fibrous, low GI, and are loaded with vitamins and anti-oxidants.

[Klimax]

Why would you take carbs postcardio in cutting?

[Turkey]

Why would you take carbs postcardio in cutting?

IMO, the first meal of the day should be a pro/carb meal, regardless of whether you did cardio or not. do your cardio, consume nothing but water for about 30-45 minutes after, then keep that metabolism running with some lean pro and complex, fibrous carbs. cardio done later in the day would be ok followed by pro/fat.

it's a muddy issue, and current fitness level and goals need to obviously be taken into account.

more importantly is type of cardio. slow-go cardio doesn't really 'keep the fat burning' for as long as people think, plus remaining in a (relatively) glycogen depleted state for several hours after waking up is not a good plan.

plus, on a cut, I prefer to take in all of my carbs early in the day

[Twist]

IMO, the first meal of the day should be a pro/carb meal, regardless of whether you did cardio or not. do your cardio, consume nothing but water for about 30-45 minutes after, then keep that metabolism running with some lean pro and complex, fibrous carbs. cardio done later in the day would be ok followed by pro/fat.

it's a muddy issue, and current fitness level and goals need to obviously be taken into account.

more importantly is type of cardio. slow-go cardio doesn't really 'keep the fat burning' for as long as people think, plus remaining in a (relatively) glycogen depleted state for several hours after waking up is not a good plan.

plus, on a cut, I prefer to take in all of my carbs early in the day

I agree with most of this except the carbs have to be veggies and if the subject is at a high bf % then I recommend using that glycogen depleted state (morning) to their advantage.

definitely X2 on the LIcardio statement