feel like i am losing to much muscle/cutting cycle

[tcarn01]

6'1
219 before started (3 weeks ago)
208 right now
12% BF

trying to cut down a bit to 7 or 8% BF
workout 5 days week. two on 1 off....

below is my diet. On 3rd week of a test/deca cycle. 500/test 400/deca..
cardio is going well. 5 days a week HIIT traing for 3 of them and a 40-45 min walk for the other two days of cardio.

does this look good or should i up my protein/carb intake..





Meal 1:
Lean Protein, 1/2 cup oatmeal.
ex: 3 egg whites w/ oatmeal

Meal 2:
lean protein/tuna or chick, 10 almonds

Meal 3:
½ cup Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition
Ex: egg whites or shake. 25-35 grams of protein. 2-3 g carb. Sweet potatoe.

Meal 5:
½ cup Veggies, Lean Protein, 1/3 cup rice or oatmeal.

Meal 6:
lean protein usually a peice of chicken or can of tuna


Let me know what I am doing wrong...

[FireGuy]

6'1
219 before started (3 weeks ago)
208 right now
12% BF

trying to cut down a bit to 7 or 8% BF
workout 5 days week. two on 1 off....

below is my diet. On 3rd week of a test/deca cycle. 500/test 400/deca..
cardio is going well. 5 days a week HIIT traing for 3 of them and a 40-45 min walk for the other two days of cardio.

does this look good or should i up my protein/carb intake..





Meal 1:
Lean Protein, 1/2 cup oatmeal.
ex: 3 egg whites w/ oatmeal

Meal 2:
lean protein/tuna or chick, 10 almondsHow much lean protetin?

Meal 3:
½ cup Veggies, Lean ProteinHow much lean protein?

Workout

Meal 4:
PWO Nutrition
Ex: egg whites or shake. 25-35 grams of protein. 2-3 g carb. Sweet potatoe.How much Sweet Potatoe?

Meal 5:
½ cup Veggies, Lean Protein,How much lean protein? 1/3 cup rice or oatmeal.

Meal 6:
lean protein usually a peice of chicken or can of tunaHow much lean protein?


Let me know what I am doing wrong...

If you dont know how many calories you are taking in how do you expect anyone to tell you if it's enough? You need to weigh your foods and come back with specific numbers for each meal.

[lil hulk]

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to lose body weight, you must consume less calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating 500 less calories per day will cause you to lose one pound a week. Etc….