diet help

[macktownmac]

I want to workout 2x a day, however I am finding I am usually taxed for energy by the end of the day. This in my opinion is because I am keeping my carbs low. because I am trying to loose weight..

I will add up my macros later, but I just wanted some ideas as to how I should arrange this.

schedule now:

7am: 4 eggs + 1/2 oatmeal
7:30, workout (cardio + weights, would like to drop cardio and do at night)
8:40, whey shake with some added sugar.
10 Muscle milk
~9 - 12 snack on a big zip lock bag of spinach.
~12-1 , Chicken breast + 1/2 brown rice.
4pm, chicken salad.
(6:30, I would like to add a 1 hour cardio workout)
8, chicken breast
10, muscle milk.


I feel great right after my 7am workout, i start to loose energy by lunch.. the brown rice really picks me up again, but then im dead again by ~4-5.. I've thought about having my 4pm chicken salad for lunch, and my lunch for 4-5 (so im ready to go for the second workout) But then I literally drag my ass all day. Im not able to work properly between 10am and 4-5pm.

Should I be adding another complex carbmeal?

[Phate]

if you are going to fat loss, i would switch to working out 2 on 1 off or 3 on 1 off with cardio 2x a day except leg day

when you get the macros up we'll critique

what is your TDEE

[macktownmac]

Okay, so after adding up my macros, it's become very apparent to me I need to add more food, My BMR is ~2100-2000 and my TDEE around 3200-3400.

So where do you think I should add it? I need to loose about 25-30lbs of FAT.. so I have alot to loose.

Again, I have a proper workout right in the AM, and I am wanting to do another 1 hr of cardio after work.



This is what Im doing right now.


Pro Carb Fat Calories

7AM
4 Eggs 28 7 28 408
1/2 cup oatmeal 6 31.5 3.5 170.5
TOTAL Pro:34 Carb:38.5 Fat:31.5 Cal:578.5

PWO - 9AM
Whey + sugar 20 14 1.5 150
TOTAL Pro:20 Carb:14 Fat:1.5 CAL:150

10Am -to- 12pm
spinach 500g 5 15 0 70
Muscle milk 32 12 18 348
TOTAL Pro:37 Carb:27 Fat:18 Cal:418

Lunch
Chicken breast 45 5 0 197.5
brown rice 1/2 cup 3 22.5 1 108
TOTAL Pro:48 Carb:27.5 Fat:1 Cal:305.5

5pm
Chicken salad 28 6 8 296
TOTAL Pro:28 Carb:6 Fat:8 Cal:296

Dinner - 8pm
Chicken breast 45 5 0 197.5
TOTAL Pro:45 Carb:5 Fat:0 Cal:197.5

Night Shake - 10pm
Muscle milk 32 12 18 348
TOTAL Pro:32 Carb:12 Fat:18 Cal:348



Totals Pro:244 Carb:130 Fat:78 Cal:2293.5

[macktownmac]

bump