critique my diet

[thtacoma]

I am 33 yrs. old, 5'9.5", 223 lbs. about 18% bf. i am an avid crossfitter. high intensity, short or no rest between exercises and circuits usually involving olympic lifts. would like to cut more fat but on extreme low carb i seem to not have enough energy to train and play. i play competitive volleyball 2 times a week and mountain bike 6-8 miles 2 times a week.

typical daily diet:

breakfast: ham and 2% cheese 1 whole egg 5 egg white omelette
cals: 290, fat: 2 g, carbs: 2g, protein: 27 g
morning snack: 2 oz turkey, 1 oz almonds, 1 small apple
cals: 284, fat: 14 g, carbs: 20 g, protein: 19 g
lunch: lean ground beef and kidney beans w/ bell pepper and onion
cals: 464, fat: 17 g, carbs: 44g, protein: 31 g
afternoon snack: 1 small apple, 2 oz lowfat cheese, 5 black olives
cals: 200, fat: 6 g, carbs: 14 g, protein: 12 g
dinner: 8 oz salmon filet, w.g. pasta salad w/ mustard and olive oil dressing
cals: 610, fat: 12 g, carbs: 56 g, protein: 56 g
evening snack: 1 c low fat cottage cheese, 1 oz walnuts, 3/4 c pineapple
cals: 394, fat: 18, carbs: 22 g, protein: 34 g

total cals: 2232 total fat: 69 g total carbs: 158 g total protein: 179 g

[thtacoma]

i am an HRT patient. 1 mL 200 mg/mL test E every other week. other than that extremely healthy except for the slightly high fat bf%.

[XD40]

should be shedding muscle and fat with you activities and a diet like that...hit up some more cardio i would guess...jmo

[FallenWyvern]

Your calories are low with that activity level. I could see you loosing weight slowly at 2800-3000 calories.

I did BMR and TDEE calculation it came in the 3300 range.

When you do you workout in relation to your meals?

[thtacoma]

i have been losing about a pound or two a week, so, i am probably just not being patient. I workout 90% of the time after lunch about 10:30. i go biking in the afternoons or evenings. volleyball in the evenings, and if it is warm all day on sundays.