Dieting for the first time in 10 years

[goaty]

Hey there

I have felt the need to begin dieting as I have finished playing rugby and need to reduce some of the body fat that I gained during this time.
I have watched the suggested videos and found them very informative. One thing that I did get out of it when coming up with a diet was

1.5g of protein per lb of bodyweight
100g - 150g carbs
Fat (EFA) Come from protein and supps eg ***** 3/6/9

My aim is obviously to lose bf%. I train in the morning (6am -7-7.30am) and not cannot cook anything before gym due to 3 young kids in the house adn apparently i make too much noise....!!! So I end up triaing on a empty stomach.

Stats
Age 28
Wt 240lbs
Ht 6ft
bf% 19

BMR 2283 (Harris Benedict)
TDEE 3538

Diet


Meal 1 Calories Carbs Fat Protein

2 Poached Eggs 147 1 10 13
2 slices wholgrain breat 131 24 2 5
Protein Powder 122 3 1 26
Peanut butter 190 6 16 8

Meal 2

Chicken 238 0 8 39
Tomatoes 27 6 0 1
Lettuce 11 2 0 1


Meal 3

Chicken 238 0 8 39
Tomatoes 27 6 0 1
Lettuce 11 2 0 1


Meal 4
Fish 167 0 2 34
Tomatoes 27 6 0 1
Lettuce 11 2 0 1

Meal 5
Turkey 416 0 19 56
Vegetables 130 26 0 6


Meal 6

Protein Powder 122 3 1 26

Total: 2015 87 67 258

Can someone let me know where I can improve it please? From the videos I am supposed to 360g protein so I am 100g short at the moment or is tha above numbers alright?

Cheers

[Klimax]

1,5 g/lbs bodyweight is for bulking purpose and refers to lean mass. I think that you should eat 2500 kcal adding some carb pre and postwo, eat before lifting and do cardio on empty stomach. Before going to bed take casein not whey and some efa. You should also take the same amount of pro in every meal (slighty more in postwo). Take oat or sweet potato instead of bread.

[D7M]

I wouldn't train (lift) on an empty stomach. make your food the night before if your kids are gonna bitch.

also, I don't like all your protein only meals.

you say you you saw the vids and are shooting for 150g carbs, but I don't see more than ~50 (bread) there....and you have no EFA's in there

[goaty]

Sweet as will change bread to oats. Meal 1 is currently my PWO meal as I mentioned I train on empty stomach, so as suggested maybe make up some protein pancakes night before.
From the vids it was suggested that fats come from the protein sources and additional supps. I have fish during the day so will check macros on that but in additional i will get some ***** 3 supps this weekend.