aisstance with diet please!!:)

[t-gunz]

please delete thanks

[t-gunz]

please delete thanks

[eatrainrest]

hello everyone

first off some stats:
age 22
height 5'11
weight 93kg (205pounds)
not on cycle or plan to for at least 1 year!!!
years training 2.5 years
BF% 17%

GOAL i want to lean down as well as maintain muscle mass. or gain lean mass if possible at current. want to get to close to 10%.

TRAINING
MON chest touch football at night for 30mins. (very intense)
TUES back
WED mixed martial arts. (not moderate intensity for 1 hour)
THURS arms and abs
FRI legs
SAT Shoulders
SUN


now most important
DIET

BMR 2063
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
2063 x 1.55
=3197 this is the number yous houdl play off.. not the 4510... you messed up the math... so now 3197 kcals.. ok now how many do you currently eat? youll have to play off your current numbers to lose/gain
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY
(2063 + 3197) -750 =4,510
FOOD
CALORIES
PROTEIN
CARBOHYDRATES
FATS

BREAKFAST 730




Handful of nuts
300
13
12
30
8 egg whites
137
29
2
0.4

where are the carbs?





Late Morning snack 1030




200 grams tuna
232
45
0
3
Handful of nuts
300
13
12
30

carbs?




Lunch 130




200gram chicken beast
380
59
0
16





Vegetables
121
4
20
3


are you doing keto


Mid arvo snack 4pm




Protein shake
113
28
1
0.5
Piece of fruit
40
2
7
0

idno what kind of diet your looking to run, this looks liek a keto diet to me. if so i dont recommend it.



TRAINING 5/carbohydrate drink
120
0
30
0
dont take anything preworkout other than a stim liek caffeine
Post training




Carbohydrate drink
120
0
30
0
Protein shake
300
40
10
2
ok, although if your cutting just miss the shake altogether, go home and eat a protein/compelx carb meal
Dinner




250g Chicken Breast
450
70
20
0
¼ of rice 1 Sweet potato
100
2
23
0.5

need more carbs here, but this will work to eat when you get home
Vegetables
121
4
20
3





Late night snack




Protein shake casein
120
24
3
1

id go lean beef here








Total
2854
340
190
89.4


i put time and effort into helping people on this forum and i ask to be treated the same.

any help would be much appreciated

thanks
t-gunz

your gnna need some complex startchy carbs. try this

breakfast-pro/carb
preworkout meal (1.5 hours prior)-pro/carb

PWO MEAL NOT SHAKE*-PRO/CARB

rest of your meals have EFA's and protein

[t-gunz]

please delete thanks

[eatrainrest]

first your macros are off there are not 16g of fat per 200g of chicken breast... 2nd. your fat sources should be EFA's and you have non except for nuts. you shoudl rotate oils. its ok to go LOW CARB if your replacing with EFA's. thats fine if your carb sensitive.