Diet Check Please!

[GEEZII]

Hey guys, i made myself a diet
i found the macro numbers from the packets and the calorie king website, so it should be good enough.
Stats
24 years old
183cm tall
86kg
Around 18-20% body fat (never tested only assuming looking at the photo chart)


My calories should be 3093.8 to maintain weight, i dropped it down 500 to 2593.8 to try and lose weight


my diet is:

6:45am
2 boiled egg whites
4 weetbix
medium banana
250ml No fat soy milk
(26.5P 78.7C 1.9F)

WORK OUT

8:45am (PWO)
Whey Protein
120g rolled oats
(44.8P 77C 6.2F)

10:45am
Tuna in olive oil (drained)
2 egg whites
(36.9P 2.7C 10.8F)

12:45pm
140g Boiled chicken
200g sweet potato
Cup of brown rice
(50.1P 66.2C 6.7F)

3:45pm
4 rice cakes
125g low fat cottage cheese
1/2 whey protein
30g rolled oats
(37.4P 58.2C 6.5F)

6:45
100g lean ground beef
(20.7P 0.7C 4.8F)

8:45
250g low fat cottage cheese
(31.2P 10.8C 6.2F)


247.6P 294.3C 43.1F
total calories 2555.5


is this any good? what can i change?

thanks

[austinite]

What formula did you use to get those maintenance calories? I have you at 2300.

[GEEZII]

I was told protein and carbs are x4 and fat is x9

[GEEZII]

I was told protein and carbs are x4 and fat is x9

[austinite]

I was told protein and carbs are x4 and fat is x9

I'm referring to your TDEE.

[GEEZII]

ohh i get ya
i just checked it again and had it at 1.55 when i was supposed to have it at 1.375 for exercise
(as one of the other members said that i would be under 'lightly active')

but i would have gotten it from this:
66+(13.7x86)+(5x183)-(6.8x24) = 1996 x 1.55 = 3093.8 - 500 = 2593.8

so i should be dropping it down even more aye?

[Dougiefresh7707]

Yea you should be around 2300 my friend what i do is get exact bf then I take 195x.17(bf%) is 33.15 then I take 195-33.15 =161.85 is my lean body mass then take that and times by 15 which is 161.85x15=2427.

[GEEZII]

oh sweet, should i be 2300 to maintain or lose weight?

[Dougiefresh7707]

Well do my formula and that's to maintain I roughly did your in my head so do what I outline and boom that's what you need to maintain and you can work off of that .

[GEEZII]

i did my estimate at 18% bf because i haven't had it tested yet. that would bring me to 2330.83, -500 to "1830.83" wouldn't that be very low to lose weight and try to maintain as much muscle as possible, because i don't want to be skinny-fat where my body shrinks in size but still no definition lol

[Dougiefresh7707]

i did my estimate at 18% bf because i haven't had it tested yet. that would bring me to 2330.83, -500 to "1830.83" wouldn't that be very low to lose weight and try to maintain as much muscle as possible, because i don't want to be skinny-fat where my body shrinks in size but still no definition lol

Read stickies by Gbrice he has good info I'm at 2030 now so is idk if it would be too low everyones body reacts diffrently so do your research.

[GEEZII]

sweet champ i'll try changing things around and give that a go, thank you

[Dougiefresh7707]

sweet champ i'll try changing things around and give that a go, thank you

No problem good luck man remember 70% diet 30% training.

[GEEZII]

sorry one last thing. Creatine! is it bad whilst trying to drop bf as it hold water? or should i keep using it, i put 5g in my PWO shake

[Dougiefresh7707]

sorry one last thing. Creatine! is it bad whilst trying to drop bf as it hold water? or should i keep using it, i put 5g in my PWO shake

I use noxp3 it's micronized at 5 gs a day pre workout never saw any water retention but regular creatine will hold some water just switch to a micronized noxp3 is my favorite pre workout and taste great PINK LEMONADE!!!

[GEEZII]

How's this one looking. im only dropping 300cal below for now to see how i go


2 boiled egg whites
4 weetbix
medium banana
250ml No fat soy milk
P27.2/C79.1/F1.4

WORK OUT

Whey Protein
120g rolled oats
P44.8/C77.0/F6.2


140g Boiled chicken
200g sweet potato
2 rice cakes
P48.8/C46.4/F2.8


Tuna in olive oil (drained)
1 egg white
100G SCALAD
P29.6/4.6/F10.3


200G GROUND BEEF
(w/ 1tsp EVOO)
P41.4/C1.4/F14.1

125G COTTAGE CHEESE
P12.5/C5.4/F3.1

TOTAL
P204.3/C213.9/F37.9

=2013.9

[Dougiefresh7707]

How's this one looking. im only dropping 300cal below for now to see how i go


2 boiled egg whites
4 weetbix
medium banana
250ml No fat soy milk
P27.2/C79.1/F1.4

WORK OUT

Whey Protein
120g rolled oats
P44.8/C77.0/F6.2


140g Boiled chicken
200g sweet potato
2 rice cakes
P48.8/C46.4/F2.8


Tuna in olive oil (drained)
1 egg white
100G SCALAD
P29.6/4.6/F10.3


200G GROUND BEEF
(w/ 1tsp EVOO)
P41.4/C1.4/F14.1

125G COTTAGE CHEESE
P12.5/C5.4/F3.1

TOTAL
P204.3/C213.9/F37.9

=2013.9

It looks better I fell you bend lower carbs a little higher protien and a little higher fat but that just my opinion if it works for you then go for it.

[GEEZII]

I can take out the 2 rice cakes 1.8p/16c/0.6f and add another boiled eggwhite, and a tbs penut butter.. around 16p/3c/12.5f