Diet help

[Welshguy1]

Ok so here are my stats.

Age: 19
Height: 6"
Weight: 16st - 224lbs - 101kg
BF: Estimated at 25%
BMR: 2200

Currently lookin to cut down but Im having trouble getting my diet right.

10am - 5 whole eggs 320/32/0/29

12pm - small tin Tuna and 1 cup brocoli 200/30/12/0

3pm - small tin Tuna and 1 cup brocoli 200/30/12/0

6pm - Tin of tuna + 1/2 Cup Brown rice 358/35/46/2

7pm - Workout

8pm - PWO Shake, Flax seed capsule 240/60/4/4

10pm - Cottage cheese 163/28/6/2

Total : 1481/185/80/37

Im having trouble with getting more calories in... Im overweight but I wouldnt even dream of eating this much normally. I know its alot of tuna to but Iv just discovered canned tuna in spring water so Im quite happy living on it.

[mg1228]

need to know ur tdee---i would def mix in some chicken breast and lean red meat--that will help get ur calories up----

[Welshguy1]

What I was going to do was just go for my BMR then use cardio to create a deficit, But my TDEE is around 2800.

[mg1228]

What I was going to do was just go for my BMR then use cardio to create a deficit, But my TDEE is around 2800.

u already at a deficit of 1300--cardio just going to increase that---too much in my opinion---i would start at a 500 calorie deficit and do lots of cardio---u would risk alot of muscle with a deficit like that---and muscle burns fat---my wife is 5'9 144lb and she is losing weight at 1200 cals---