Moderate Weight Loss Diet

[Quo]

Hey guys. I'm looking to drop about 10 - 15 pounds while trying to keep as much muscle on as I can. I'm not looking to cut for a competition or anything, just looking to lose some of this nasty fat I packed on over the holidays.

I am:
30 years old
5'10"
202 lbs.
About 17-18% BF just eyeballing it
Ideally I'd like to be at about 187 - 190 by March 1st.

Here's what I came up with. Please feel free to critique. Again, it's not meant to be a hardcore cutting diet. I am trying to make it tolerable and to work with my lifestyle / schedule. I'll be doing this concurrently with 30 mins cardio 5x a week and 4x per week weight training.

Meal 1
Milk 1% – 1 cup – 102 cal, 13g carb, 2g fat, 8g protein
Whey Protein Powder – 1 scoop – 121 cal, 3g carb, 3g fat, 22g protein
Sugar Free Yogurt – 1 cup – 100 cal, 20g carb, 5g fat, 10g protein
Total – 323 cal, 36g carb, 10g fat, 40g protein

Meal 2
Egg Whites – 1 cup – 117 cal, 2g carbs, 0g fat, 26g protein
Shredded Cheese 2 tbsp – 60 cal, 0g carb, 6g fat, 4g protein
Milk 1% – 1 cup – 102 cal, 13g carb, 2g fat, 8g protein
Whey Protein Powder – 1 scoop – 121 cal, 3g carb, 3g fat, 22g protein
Total – 400 cal, 18g carbs, 11g fat, 60g protein

Meal 3
Whole Wheat Bread 2 slices – 200 cal, 22g carb, 1g fat, 8g protein
Tuna 1 can – 160 cal, 0g carb, 1g fat, 32g protein
Mayonnaise 2 tbsp – 64cal, 4g carb, 6g fat, 0g protein
Total – 424 cal, 26g carb, 8g fat, 40g protein

Post Workout Shake
Milk 1% – 1 cup – 102 cal, 13g carb, 2g fat, 8g protein
Whey Protein Powder – 1 scoop – 121 cal, 3g carb, 3g fat, 22g protein
Total – 223 cal, 16g carb, 5g fat, 30g protein

Meal 4
Subway Foot Long Spicy Italian, Tuna, or Cold Cut Combo on Wheat
Approx 550 cal, 100g carbs, 60g fat, 42g protein
Total – 550 cal, 100g carbs, 60g fat, 42g protein

Meal 5
Brown Rice 1 cup – 218 cal, 46g carb, 0g fat, 5g protein
Chicken Breast – 142 cal, 0g carb, 3g fat, 27g protein
Veggies – 100 cal
Total – 460 cal, 46g carb, 3g fat, 32g protein

Meal 6
Cottage Cheese 1% fat 1 cup – 180cal, 8g carb, 4g fat, 28g protein
Strawberry Preserves 1 tbsp – 56 cal, 14g carb, 0g fat, 0g protein
Total – 236 cal, 22g carb, 4g fat, 28g protein

DAILY TOTAL – 2616 cal, 264 carb, 101g fat, 272g protein

The carbs and fat feel a bit high to me. Any suggestions? Again, keeping in mind I need this to fit into my full-time job and other obligations and that I am not cutting for a comp or anything.

Thanks a lot!

[Quo]

Any ideas? It's underway as of this past Monday.

Thanks.

[POPS]

for starters drop everything that contains sugar and kick up your cardio to 45 min. Try to keep your carbs at night to a minimum and take proper supplements and drink tons of water....

Good luck!

[Quo]

Cool, thanks for the advice. Will use sugar free preserves. Actually been doing a ton of cardio everyday. Got into a couple of local basketball and racquetball clubs. So much better than the treadmill!

But everything else looks kosher to you?

[POPS]

Cool, thanks for the advice. Will use sugar free preserves. Actually been doing a ton of cardio everyday. Got into a couple of local basketball and racquetball clubs. So much better than the treadmill!

But everything else looks kosher to you?

yeah, Im no pro but you need to listen to your body and do what it tells you..

[Quo]

yeah, Im no pro but you need to listen to your body and do what it tells you..

Cool, man. Thanks. I'm actually down 3 pounds since Monday already. It's a little faster than I wanted, but I'll assume some of it is water weight.