Advice for cutting diet please

[Anaboxa34]

Stats:
-Mid 20's

-218 lbs/6ft tall

- BF% probly around 17% but not sure

-training for about 8 yrs, got back into lifting this september after 3
years off, i started bulking in november at about 202-205 lbs

-Lift mon-fri, cardio 4 days/week

-Goal: Get to 10% or less body fat, i know this will take time i'm not expecting to get there in a month

I'm supplementing with fish oil and a multi-vitamin

Diet

Note: I eat food at a college cafeteria so i've constructed this diet with the foods that are available to me


Macros are as follows: Pro/Carb/Fat/kcals

Meal 1 9:30 AM

6 Egg whites 1 yolk 24.3/1.5/6/163
1 Whole wheat bagel 10/71/1/320
or
16 oz oatmeal 12/52/4.6/300

Totals: 34/72.5/7/483

oats and bagel are interchanged based on availability


Meal 2 1230 PM


2 small chicken breasts 44/0/5/231

7 oz Brown Rice 5/45/1.8/217

Totals: 49/45/6.8/448


Meal 3 (Preworkout) 330 PM

2 small chicken breasts 44/0/5/231

10oz whole wheat pasta 5/50/1.5/300

Totals: 49/50/6.5/531

Meal 4 (post-workout 530 PM

2 scoops whey protein 70 grams simple carbs 45/70/1.5/360


Meal 5 630 PM


2 small chicken breasts 44/0/5/231

10oz whole wheat pasta 5/50/1.5/300

Totals: 49/50/6.5/531


Meal 6 930 PM

1 can tuna 42/0/1.4/190

1 large bowl salad/green veggies macro's negligible


Daily Totals: 268/217.5/29.7/2543

Bed at 1230-1 AM


EDIT** I caculated my BMR using harris-benedict equation and my daily caloric needs using the equations given in Narks summer six pack link. My daily caloric needs came out to be around 2200. I know i'm consuming more calories then this but i ate 3500-4000 calories every day for around 6 months when i was bulkin so i'm planning to keep my cals around 2500 and adjust ***ending on my results. I'd like to get someones input on this matter.



Ok i think thats everything. Any help and input would be greatly appreciated. Let me know if I forgot something.

Thanks in advance

[naturalsux]

i would add more veggies.
everything else looks good.
calories might be alittle low.JMO

[Anaboxa34]

Yea i usually eat fruit and or veggies with/between meals.

Do you think the fat intake is too low?

[inheritmylife]

I'd nix the breads and grains in favor of vegetables and fats. You might be able to get away with the rice, but I wouldn't be able to.

[naturalsux]

Yea i usually eat fruit and or veggies with/between meals.

Do you think the fat intake is too low?

yea its low add more eggs or even better some lean ground beef.

[spywizard]

wow.. i'd drop the pasta, and add broc

and add dex to your pwo shake..

that should help alot..

i believe carbs are mostly needed pwo and breakfast..

but we are all different.. so what works great for me.. might not for you..

[B6Reeze5]

Yea i usually eat fruit and or veggies with/between meals.

Do you think the fat intake is too low?

complete newbie question... I know, but what are the consequences or bad effects of not having enough fats in your diet? why is it not good to not have enough fat?

[B6Reeze5]

just want my question answered.. so ill bump

[inheritmylife]

complete newbie question... I know, but what are the consequences or bad effects of not having enough fats in your diet? why is it not good to not have enough fat?

Along with protein, it is one of the essential macronutrients in the human diet. You die if you don't eat it. Lipids make up the basic structure of every cell in the human body.

Prior to the agricultural revolution, when humans were basicly nomadic hunter-gatherers, our diet was composed over 50% of fats. Not to become fat in order to survive the times of little food supply, but because they instictively knew that fats were the building blocks of our bodies, and very tasty. Anthropologists have also found that primitive people of European origin were physicaly bigger, taller and stronger than their modern counterparts.

Saturated fats contain GLA and CLA. Good stuff. Don't avoid saturaterd fats from coconut and free-range animals. Strive for a ***** 3 to ***** 6 ratio of 1:1.

BTW, the ****** is ommegga, without the extra g.