Diet Check

[deznuts]

Below are my stats and diet.

I have been training for 4 years on and off. I did one cycle of test E and tbol with proper pct about 3 years ago. I had great results but due to injuries I stopped working out for several months over the last four years. I am not looking to start a cycle until I get my BF to 10%. I am not trying to cut with this diet but I am trying to lower my body fat. I want to maintain weight and lower body fat.

Stats:
Male 24 yrs old 205lbs. 6'1" BF%: 16%

BMR
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
BMR = 66 + ( 6.23 x 205 ) + ( 12.7 x 73 ) - ( 6.8 x 24 )
BMR = 2107.05

Modified BMR
Sedentary: Calorie-Calculation = BMR x 1.2= 2528.46
Lightly Active: Calorie-Calculation = BMR x 1.375= 2897.19
Moderatetely Active: Calorie-Calculation = BMR x 1.55= 3265.93
Very Active: Calorie-Calculation = BMR x 1.725= 3634.66
Extra Active: Calorie-Calculation = BMR x 1.9= 4003.39

I feel I am currently moderately active.

Meal 1: 5:45 AM
25g Whey 25 3 1 120
AM Cardio
Meal 2: 7:15 AM
6 Egg Whites 36 5 10 280
1 cup of Oatmeal 10 54 6 300
25g Whey 25 3 1 120
Meal 3: 10:15 AM
1 cup of Brown Rice 2 44 4 215
8 oz. Tuna 52 0 8 210
Meal 4: 12:30 PM
Sweet Potato 2 30 0 140
8 oz Grilled Chicken 35 3 3 281
Veg
Meal 5: 4:00 PM (Pre-workout)
25g Whey 25 3 1 120
40g Waxy Maize 0 40 0 160
Workout 5:00PM
45 Min Cardio
Meal 6: 6:45 PM (PWO Nutrition)
50g Whey 50 6 2 240
80g Waxy Maize 0 80 0 320
Meal 7: 7:30 PM
1 cup of Brown Rice 2 44 4 215
8 oz Grilled Chicken 35 3 3 281
Meal 8: 9:30 PM
25g Whey 25 3 1 120

Daily Totals: 324 321 44 3122


Am I relying on shakes too much?

Do I need to increase my fat intake?

Any other suggestions?

[_CrossroadS_]

Yes.

Yes.

i'm not sure, but i think chicken has 6g's protein per ounce, so 8oz is almost 50g protein not 35.

[shadowlid]

Yes. Real food has more amino acids.

[deznuts]

Any suggestions on how to add food that would work better? or how to increase my fat intake?

[FireGuy]

Yes. Real food has more amino acids.

They do??? Please go into further detail.

[eatrainrest]

yea your fat intake should be around 20-25%. add fish oils, EVO, at night

[shadowlid]

They do??? Please go into further detail.

I stand corrected. I was thinking of Vegetable proteins. Witch have the same amino acids but have different ratios.

Thanks for catching my mistake Fireguy

[AlphaMaleDawg]

id replace one whey meal (but preferably two) with a real food meal. but more importantly, your protein is too high and should be replaced with fats. I would aim for at least 70g of fats minimum