review my first diet plan...ROMAN!!!

[jimboz]

37years old 6 feet tall 213lbs (96kg) 23%BF ..LBM 164 ...BMR 2055 ..TDEE 3186..endomorph body type. train 5 days a week ..1 hour of lifting 20 mins of cardio..looking to lose body fat..as fast as posible.please keep in mind im sitting at a desk most of the day .. here is my diet that i put together please give me your thoughts.

wake up shake
cla,fish oil, flax seed, banana, almond milk,peanut butter, oats
42.3 g of protein
68 g of carbs
32.4 g of fat
720 calories

meal #2 (2 1/2 to 3 hours later)
tuna,fiber powder, zinc
22 g of protein
13 g of carbs
1 g of fat
145 calories

meal #3 (2 hours later)
chicken and veggies
30.6 g of protein
23.19 g of carbs
5.38 g of fat
257 calories

pre work out #4 (3 hours later)
protein powder, brown rice
32.03 g of protein
47.7 g of carbs
4.26 g of fat
356 calories

post work out #5 (2 1/2 hours later)
protein powder, white rice
29.2 g of protein
47 g of carbs
.9 g of fat
316 calories

dinner #6 (3 hours later)
salmon, veggies, salad, dressing
45.06 g of protein
35.14 g of carbs
26.38 g of fat
572 calories

bed time
cottage cheez
22 g of protein
6 g of carbs
5 g of fat
180 calories

TOTALS
PROTEIN 223 GRAMS
CARBS 240 GRAMS
FAT 75 GRAMS
CALORIES 2546

[DrewZ]

I would replace one of those protein powder meals w/ real food, and also up your protein a bit.

At 164lbs LBM, you want to eat at least 250g protein to maintain your current muscle.

If you're looking to cut fat faster, do cardio longer.

Make sure you're staying good and hydrated.

Other than that, it looks pretty good to me.

Best regards,
D

[jimboz]

Thanks brother.. Will do

[jimboz]

protein 890 calories
carbs 960 calories
fat = 677 calories