Age: 28
Height: 6’1
Weight: 225-230lbs
Bodyfat Percentage: 18-19%
TDEE: ?
BMR: ?
Goals: 15 weeks to drop, to 200lbs maintaining muscle mass and dropping to 7% bodyfat (give or take)
Diet Plan
Meal 1 (6am) plus 1 provit pack
5 eggwhites = 18g protein, 1g carbohydrates, 0g Fat
1 whole egg = 6g protein, 0g carbohydrates, 5g Fat
50g oats = 8g protein, 35g carbohydrates, 3g Fat
Total macros = 32g protein, 36g carbohydrates, 8g Fat

Meal 2 (10am)
can tuna = 26g protein, 0g carbohydrates, 3.5g Fat
20 almonds= 6g protein, 6g carbohydrates, 15g Fat
Total Macros = 32g protein, 6g carbohydrates,18.5 g Fat

Meal 3 (1pm)
6oz chicken breast= 51g protein, 0g carbohydrates, 6g Fat
1 cup broccoli = 2g protein, 5g carbohydrates, 0g Fat
1 cup cooked brownrice = 5g protein, 44g carbohydrates, 2g Fat
Total Macros = 58g protein, 50g carbohydrates, 8g Fat

Meal 4 (4-5 pm preworkout)
1 scoop quattro protein powder 180 cal 0g fat 0g carb 30 gram protein plus scoop of superpump
45minutes – 1 hour of weights followed by 30 minutes of cardio interval training

Meal 5 (pwo)(6:30-7)
2 scoop of quattro 260 cal 60 gram protein plus teaspoon ***** 3 oil

Meal 6 (730-800)
white fish or chicken 6oz= 51g protein, 0g carbohydrates, 6g Fat
mixed green salad about 1 cup 5g carbs
Total Macros = 50g protein, 5g carbohydrates, 6g Fat

Total Macros for the Whole Day
262g protein, 97g carbohydrates, 40g Fat, TOTAL CALORIES 1760(probably off I just went with the 1g=4cal formula for protein and carbs and 1g=9cal for fat)

I have a job in construction which is very physical and I work 10 hours a day therefore I can only eat at certain times do to my breaks I also go to the gym an hour and a half at lesat 5 days a week so my calorie expenditure is probably quite high but I could not really venture a guess at what it is.