working on a diet how can i fix this?

[discord]

Hello,
im 32 im on my feet moving during work up down stairs,ladders etc. I workout in the evenings and study here for hours in the evenings.
if i cound calories by multiplying my bodyweight x10 i get around around 2180 caloric intake.
Im going to increase cardio current is only ten minutes before workout to 30-45 minutes once or twice a day.i want to lose fat im 5'9 218 lbs age 32. heres what i wrote up i know it needs work...

i was told to try and eat every 3 hours on the dot.

meal one aprox 7 am sodium protein carbs calories fat
4 oz chicken 75 26 o 120 1.5
1/2 cup oatmeal 0 5 27 150 3
mega men joint formula vitamin w/fish oils 15 1.5

meal two
protein shake 250 60 5 270 1
tuna in a pouch 3 oz 350 20 1 90 1

meal 3
veggies
lean beef 4 0z 65 21 0 240 16
(for strength towards a later workout)

meal 4
veggies
chicken breast 4 oz 75 26 0 120 1.5

meal 5
4to1 carb protein shake 210 13 52 270 1
(for energy to get a good workout)

workout aprox 5-6 pm

meal 6
pwo carb shake 210 13 52 270 1
pwo protein shake 250 60 5 270 1
(not sure about both shakes after workout) thinking is that 1 hr window i need readily available protein and to replenish glucose.

meal 7
4 oz chicken 75 26 o 120 1.5
(maybe try some egg white powder for a slow release while sleeping)
this is roughly 1660 sodium 230 protein 137 carbs 1,775 calories 30 grams of fat

my goal is to cut up and i would like to structure my food so i have energy for an intense workout like beef gives me good energy and carbs but i also want to lose weight fast and raise my metabolism. ok guys where are the problems?

[FallenWyvern]

I think you are gonna need a bit more calories than 1775. I would get your protein up to at least 1.5. You also need more fat. Flaxseed oil, fish oil, avocados, or salmon. I do think you have a good start with the diet posted.

Hello,
im 32 im on my feet moving during work up down stairs,ladders etc. I workout in the evenings and study here for hours in the evenings.
if i cound calories by multiplying my bodyweight x10 i get around around 2180 caloric intake.
Im going to increase cardio current is only ten minutes before workout to 30-45 minutes once or twice a day.i want to lose fat im 5'9 218 lbs age 32. heres what i wrote up i know it needs work...

i was told to try and eat every 3 hours on the dot.

meal one aprox 7 am sodium protein carbs calories fat
4 oz chicken 75 26 o 120 1.5
1/2 cup oatmeal 0 5 27 150 3
mega men joint formula vitamin w/fish oils 15 1.5 this is a great meal

meal two
protein shake 250 60 5 270 1
tuna in a pouch 3 oz 350 20 1 90 1 dump the shake and eat more tuna with a healthy fat like avacado

meal 3
veggies
lean beef 4 0z 65 21 0 240 16
(for strength towards a later workout)

meal 4
veggies
chicken breast 4 oz 75 26 0 120 1.5

meal 5
4to1 carb protein shake 210 13 52 270 1
(for energy to get a good workout) chicken oatmeal combo better here

workout aprox 5-6 pm

meal 6
pwo carb shake 210 13 52 270 1
pwo protein shake 250 60 5 270 1
(not sure about both shakes after workout) thinking is that 1 hr window i need readily available protein and to replenish glucose. this is good

meal 7
4 oz chicken 75 26 o 120 1.5
(maybe try some egg white powder for a slow release while sleeping) cottage cheese and EFA's better here if it is before bed
this is roughly 1660 sodium 230 protein 137 carbs 1,775 calories 30 grams of fat

my goal is to cut up and i would like to structure my food so i have energy for an intense workout like beef gives me good energy and carbs but i also want to lose weight fast and raise my metabolism. ok guys where are the problems?

[novastepp]

you should aim for about 2500 cals a day, and see how your body responds after a couple weeks. i'll look at the diet later, i only have time to quickly look it over.

[discord]

thx nova,

I've read alot of your posts you know your shizz brother! My main goal is to get rid of fat fast as hell.For the time being thats my only goal and first priority. btw your new avatar looks cool but i like pic im guessing of you better just wish it was a close up of your abs and chest,traps they look awsome and it was very inspirational.something to shoot for certainly for myself.

[discord]

2500 calories hmm seems like a lot of food already on the list lol i guess i gotta man up im just not used to eating that much.I have been on the transformations diet and lost 27 pounds now im down to 216..After coming here i learned i lost i lot of muscle and changed the way i eat.

I have a couple questions one that is an important one for me im gonna try to workout around 4-7 somewhere in that time frame.I really wanna push it in the gym hard and what im going to need to do that is energy! I would like to structure my food intake to help supply massive energy for the workout cause i wanna grow! I would really... really like something additional to food for massive energy for my workout but thats not gonna keep me up all night. I would at least like a recommendation on one of the top products for energy. I really need something to blast me thru the workouts.
also is their a preferred order of taking different types of proteins?

[discord]

when i say cut up i mean lose fat asap im at least 20 pounds over weight after that i can focus on other things so actually i should probably say i wanna lose 20 pounds of fat.whats best diet macro for me i think im between an endomorph and an ectomorph according to some online test i took at bodybuilding.com

[discord]

bump

[novastepp]

IMO that diet kinda smells like poop. basically it stinks.

meals 1, 4 and PWO are ok. for the rest for for about 6-8oz of meat and a carb or fat. the veggies are a great idea, not only will you be getting vitamins and antioxidants, they help with fat loss because of fiber. go with casein protein before bed like cottage cheese, but if you don't like dairy, go ahead and just eat a lean protein source, but definitiely have fats before bed to slow digestion. natural peanut butter isn't a bad choice. i'd say redo the diet and post up a revision with all of the comments given in mind.