new member seeking help cutting

[goal10%]

188lbs 15% bodyfat havnt managed to break to meet goal 10% and under understand nutrition number one when comes to dieting but cannot manage come up with proper cutting diet ill give my current diet critic tell me what needs to be addressed any help be appreciated

ENDOMORPH
morning
4 egg whites
2 whole eggs

protein scoop
1 tea spoon all natural peanut butter
1 egg white


RAW 200grams premium mince
RAW 200 grams sweet potato


proats
75grams oats RAW
1 protein scoop


1 protein scoope

RAW 200 grams chicken breast
100-200grams mixed vegtables

protein = 200 -210 carbohydrate = 88 fats= 50-60
calories 1750 - 2000

[Standby]

i feel that your fat macro is off

2 egg yokes whats that? 12g fat? then 1 teaspoon pb? wtf tea spoon? 1 table spoon is 7g fat. really thats all your fat sources as far as im concerned. that didnt even break 20gs

other then the eggs your other protein sources is 1 chicken and 1 ground beef (i think?) all shakes. cut the shakes out use food

replace one if the shakes with tuna. then another shake with another chicken then you only have 1 shake

im at work cant really do much more help at the moment

[gbrice75]

What's your height bro?

[goal10%]

i feel that your fat macro is off

2 egg yokes whats that? 12g fat? then 1 teaspoon pb? wtf tea spoon? 1 table spoon is 7g fat. really thats all your fat sources as far as im concerned. that didnt even break 20gs

other then the eggs your other protein sources is 1 chicken and 1 ground beef (i think?) all shakes. cut the shakes out use food

replace one if the shakes with tuna. then another shake with another chicken then you only have 1 shake

im at work cant really do much more help at the moment

thanks for feedback i will start adding morre whole foods ditch the protein shakes

[goal10%]

What's your height bro?

5'10 179cm

[Windex]

What's your activity level outside of the gym (ie - does your job require any physic labour) ? How many days/week, if any, are you cardio ? Whats your lifting routine look like ? What timeframe would you like to achieve your goal ? Depending on the answers to these questions, I feel 2k calories MAY be too low to start off. You could calculate your TDEE and do 400-500calories less than your TDEE per day and monitor your progress from there.

[goal10%]

What's your activity level outside of the gym (ie - does your job require any physic labour) ? How many days/week, if any, are you cardio ? Whats your lifting routine look like ? What timeframe would you like to achieve your goal ? Depending on the answers to these questions, I feel 2k calories MAY be too low to start off. You could calculate your TDEE and do 400-500calories less than your TDEE per day and monitor your progress from there.

no physical job mostly seated during the day at school, 5 days week lifting 1 body part per main group muscle rep range on main lifts bench dead squats 4 to 6 don't do cardio time frame i would think that 3 months 15% to 10 is ideal but i would want to finish it 2 months also have endomorph traits having slower metabolism

[t-gunz]

get some cardio in make time for it either PWO or AM cardio

[Windex]

get some cardio in make time for it either PWO or AM cardio

Agreed. 3 month period is somewhat realistic to drop 5% bodyfat although you will be the best judge of that (may take longer). Also you definitely need cardio as tgunz said. 30-45mins would be a good starting point.

[goal10%]

Agreed. 3 month period is somewhat realistic to drop 5% bodyfat although you will be the best judge of that (may take longer). Also you definitely need cardio as tgunz said. 30-45mins would be a good starting point.

with 30 45 min cardio just walking on incline low intensity or moderate high intensity

[Standby]

with 30 45 min cardio just walking on incline low intensity or moderate high intensity

60% max heart rate