My cutting diet with macro's

[Deltasaurus]

ok im 20 yrs old 190 lbs. 5'9 15ish% BF trying to cut down to 10%BF or lower losing very litttle muscle i work out 6 days a week and to cardio at 60-74% HR for 45-50 mins usually burn about 350 cals on the stationary bike it works for me , after weights everyday but i have me PWO shake 10 mins b4 i do the cardio heres my diet i finally got serious and did the Macro's i wanna get serious about this
pro/carb/fat/ Cals dunno what k calls r?
MEAL 1
1/2 cup oats 5/27/2.5/150
1 scoop of whey 23/3/2/100
1 cup egg beaters 24/4/0/120

52/34/4.5/370

MEAL 2
1 tbsp Ex Vir Olive oil 0/0/14/120
1 1/3 serv chicken 37/0/.5/160

37/0/14.5/180

MEAL 3
1 serving Broccoli 5/9/5/90
1 1/3 serv chicken 37/0/.5/160

42/9/5.5/250

MEAL 4
3 oz. tuna 39/0/0/180
1/4 oats 2.5/15/1.25/75

41.5/15/1.25/255

WORK OUT PWO shake then CARDIO

MEAL 5 the "shake" lol
1/2 cup oats 5/27/2.5/150
banana 0/17/0/67
2 scoops whey 46/6/3.5/210

51/33/6/427

MEAL 6
1 1/2 chick 42/0/1/180
tbsp Ex Vir Olive oil 0/0/14/120

42/0/15/300

Right B4 bed
Casein protein shake 23/4/1/120

daily Total pro-288/carbs-110/fats-47.5/CALS-1902
i think im doing it all wrong look like i need about 6 more cals should i go veggies or what i need help thanks all input is openly welcome plz forgive any spelling or grammer errors thanks, AJ

[Deltasaurus]

someone help me cmon

[FallenWyvern]

I would start at 2100-2300 calories. 288/140/60. Add veggies and fish oil caps.

[Deltasaurus]

i need more to critique

[FallenWyvern]

ok im 20 yrs old 190 lbs. 5'9 15ish% BF trying to cut down to 10%BF or lower losing very litttle muscle

daily Total pro-288/carbs-110/fats-47.5/CALS-1902

You will lose weight eating like that. You will lose muscle too. You need more calories.

Harris Benedict came back 2573. I would start with 2200 cal.

Your food choices and timing look excellent. Add some more vegies to make up carbs and add some fish caps, flax seed oil or natty pb with last meal to add some more fat.

[Deltasaurus]

so if i just add veggies i will be good u think?

[FallenWyvern]

so if i just add veggies i will be good u think?

Sure. Plan on losing 1-2lbs week. I would up carbs if losing at a faster rate. If nothing happens, I would up activity and cardio.

[Deltasaurus]

so if i lsoe more then 2 pounds a week up the carbs cuz muscle loss right then if nothing happens up cardio gotcha ne input on carb cycling

[FallenWyvern]

The only cycling that I personally do is that I don't have PWO on non work out days.

I really liked the post here by Pinnacle on carb cycling, I am thinking about starting this on Monday.

http://forums.steroid.com/showthread.php?t=347413

[WelshWarrior]

I would reduce the whey for whole foods. Have your pwo shake after working out, not before cardio.

Get some flax oil or almonds in instead of just olive oil for fats.

I also would be concerned this is not enough cals - need some more quality carbs in there:
brown pasta/brown rice/potatoes/sweet potatoes/oatmeal