Need to tweak new diet

[cshibbyr]

Im 220 lbs almost 6'2. Want to lean out at 200 while trying to maintain/gain muscle as well. Want to keep cals at 3000, Pro. high, and carbs moderatly low. Main. cals is around 3500. I have 1 week to tweak before I start. This is where im at now.

Item- (cals)(pro)(carb)(fat)
3 Large Egg Whites- 51 12 0 0
2 Whole Large Eggs- 140 12 2 9
1 Scoop Whey- 120 24 3 1
1 Cup Oats- 300 12 54 5
Total- 611 60 59 15

1 Can Tuna in water- 50 24 1 0
2 Slices Wheat Bread- 140 6 26 2
1 Tbsp. FF Mayo- 11 0 2 0
Total- 201 30 29 2

Preworkout
2 Scoops Whey- 240 48 6 2
1 Medium Banana- 120 2 31 1
Total- 360 50 37 3

Postworkout
2 Scoops Whey- 240 48 6 2
3 Slices White Bread- 198 6 39 3
2 Tbsp. Jelly- 112 0 28 0
Total- 550 54 73 5

6 oz Chicken- 165 36 0 3.5
1 Medium Sweet Potato-103 2 24 0
Total- 268 38 24 3.5

1 Cup FF Cottage Cheese- 160 30 10 0
1 Cup Fruit Cocktail in water- 75 1 20 0
Total- 235 31 30 0

6 oz Chicken- 165 36 0 3.5
1 cup Mixed vegies- 25 1 4 0
(Mixed Vegies- Broccli, califlower, carrots, squash, zukini)
Total- 190 37 4 3.5

1 Cup FF Cottage Cheese- 160 30 10 0
2 Tbsp. PB- 180 7 6 16
Total- 340 37 16 16

GRAND TOTAL- 2755 337 272 48

I would like to lower carbs to about 175 while adding 250 cals.

[cshibbyr]

anyone?

[Rugger02]

Ok, It looks like you're getting the following:

Protein 1,348 calories = 48% daily macros

Carbohydrates 1,088 calories = 38% daily macros

Fats 432 calories = 14% daily macros

IMO dropping your calories to 500 below maintenance and hoping to maintain if not add lean muscle is not feasable. Were I you, I would bump your calories up to exactly maintenance level. And simply increase your cardio to drop the fat.

If you do decide to go this route, add calories in the form of carbs first and some fats as well. I'd leave your protein intake right where it is.
That will bring you close to a 45 - 35 - 20 ratio for your macros and i think that'd be about right for what you want to accomplish.

[cshibbyr]

Ok, It looks like you're getting the following:

Protein 1,348 calories = 48% daily macros

Carbohydrates 1,088 calories = 38% daily macros

Fats 432 calories = 14% daily macros

IMO dropping your calories to 500 below maintenance and hoping to maintain if not add lean muscle is not feasable. Were I you, I would bump your calories up to exactly maintenance level. And simply increase your cardio to drop the fat.

If you do decide to go this route, add calories in the form of carbs first and some fats as well. I'd leave your protein intake right where it is.
That will bring you close to a 45 - 35 - 20 ratio for your macros and i think that'd be about right for what you want to accomplish.

Thanks .
I am taking this week off due to vacation, so im gonna eat and drink whatever I want. But starting next week I plan to Jog/walk (but jog mostly) 6 miles 7 days a week. 3 miles before 1st meal and 3 miles after workout. so lbs should come right off. If I can stick to the running. I hate it.

[Rugger02]

LOL I hate running as well, but honestly, running isn't necessarily the greatest way to do cardio. After your workout just walk on the treadmill for about a half hour to 45 minutes. A fast walk at a slight incline works the best for me. Just keep you heart rate at about 125 for the duration.

[cshibbyr]

LOL I hate running as well, but honestly, running isn't necessarily the greatest way to do cardio. After your workout just walk on the treadmill for about a half hour to 45 minutes. A fast walk at a slight incline works the best for me. Just keep you heart rate at about 125 for the duration.

Ya bro ive did that also, but honestly its so boring to me(even with ipod or tv), that id rather jog 20 miles outside then walk on a treadmill.

[Rugger02]

I hear ya man... Whatever works.