diet help

[jonnyboii765]

630am
2 scoops whey protein calories-250 fat3g carb12g
2 pieces of cinamon rasin ezkiel bread calories160 fat 0carbs 36 g
total
calories-410
carbs-48g
fat-3


830
4oz chicken calories- 130 protien-27
1/2 cup of fat free feta chese calories 70 carbs 2g
lettuce
flax seed and oat bran wrap calories 70, fat 1.5g, carbs 11g, protien 7g
totals
calories-270
carb-11g
fat1.5g
protien-34g

1130
1 can tuna calories 120,fat 2g, carb 0g
2 slices of light oatmeal bread calories 70, carbs 14g
2 tbs olive oil calories 240, fat 28g
totals
calories430
carbs14g
fat30g

230
8 oz chicken - calories 260, fat 2g,protien 54g
1 cup black beans- calories 180, fat 1g, carbs 38g
total
calories-440
fat-3g
carbs-38g


430

2 scoops of whey protein
total
calories250
carbs- 12g
fat- 3g


7
4 oz chicken with vegetable stirfry
calories -170
fat-2g
carbs-8g
protien 30g

10
1 cup low fat cottage cheese
calroies-160
fat-2g
carbs-10g
protien-28g

total day macro

calroies-2130
carbs-141
fat-28.5 g
im 5"8 175lbs
my total tde is around 3000 calories i day i know this because i wear a body bug so thats a very acurate number however i still cannot seem to lose fat if anyone could give me some sugestions that be great or reviese this


i find between 4 and 11 i still and very hungry which is were im looking for good snacks i apreiate any feedback

[--->>405<<---]

Wats ur bf %?
whats ur workout schedule?
How much cardio u doing and when?
Wats a body bug?
How much protein u eatn???????
Chek ur fat macro.. U posted 28.5g fat total but are getting 30g fat in 1130 meal?

[jonnyboii765]

bodyfat is around 18% getting it tested this week i will also post pics
my workout schedule is
monday-chest,abs
tuesday-back
wednesday-legs,abs
thursday-arms
friday
shoulders

i do one hour of cardio mon-fri immediatly after my workout around 6

a body bug is a device that you wear that calculates how many calories you burn in a day suppose to be 94% acuarate

fat-44.5g good eye sorry about that

protein-206g

[slfmade]

Wats ur bf %?
whats ur workout schedule?
How much cardio u doing and when?
Wats a body bug?
How much protein u eatn???????
Chek ur fat macro.. U posted 28.5g fat total but are getting 30g fat in 1130 meal?

Here it is: It's pretty cool actually. If it was more accurate it would be worth the 130.00. They say it has over 90% accuracy, but let's say your TDEE is 3000 calories....That means you could be off by 300 calories. That could be bad if you were using it as an absolute fact. I wish I could just rent one for a day....for curiousity sake.

[jonnyboii765]

so any suggestions im trying to cut fat?

[--->>405<<---]

175lbs 18%bf i get ur tdee @2750

Id run 2000cals at:
300g pro
100g carbs
44g fat

Lower carb is gonna make it easier to mobilize and burn fat.. Keep carbs to preworkout and postworkout and have veggies with other meals..

[--->>405<<---]

Use ONLY oats sweet potato or brn rice for carbs... Ditch all other sources except green veggies..

Lose the feta cheese.. U can keep the cottage cheese.. Increasing ur protein should help increase ur fats then maybe u can eliminate supplemental fat (olive oil) .. Hitting ur protein and carb macros should get ur fat close without additional fat..

Id go with 1whole egg and 5 whites for breakfast with maybe. Lean meat.. Id also replace 430 shake with meat unless its pwo..

[jonnyboii765]

should i eliminate the carbs in the morining and switch black beans with sweet pototo that would put me at about a 100 carbs a day?

[--->>405<<---]

That sounds good.. From my understanding black beans r an ok carb source but for myself and what i suggest for others in the beginning is to keep it simple and go with whats proven to work.. To me thats oats, sweet potato, brn rice.. Ive been cutting for 6 months and i have yet to deviate from these 3.. And my results have been awesome!

[jonnyboii765]

ill also increase my 4oz chicken meals to 8oz that should put my protien close to wear it should be? other then that does my diet look ok? also i was suggested to try one day on one day off carbs whats your thoughts on that?

[--->>405<<---]

^^ id feel better about ur diet if u made the changes and reposted it with total cals and macros at the bottom.. This way i can be sure we didnt miss anything..

As far a cycling carbs.. Thats what im doing now.. But IMO with ur current bf ud do fine strait low carb til u get down to 12% or so then reevaluate.. Maybe incorporate it then.. U wanna keep it simple as u can .. Its wat i did and wat i suggest u do..

[slfmade]

^^ id feel better about ur diet if u made the changes and reposted it with total cals and macros at the bottom.. This way i can be sure we didnt miss anything..

As far a cycling carbs.. Thats what im doing now.. But IMO with ur current bf ud do fine strait low carb til u get down to 12% or so then reevaluate.. Maybe incorporate it then.. U wanna keep it simple as u can .. Its wat i did and wat i suggest u do..

I agree with 405. At your current bodyfat just keep it simple and don't over-complicate things. I would either do as 405 said and either go straight low carb or 40/40/20 until you get down low enough to justify a more complicated diet structure.

[jonnyboii765]

630am
2 scoops whey protein calories-250 fat3g carb10g

total
calories-250
carbs-3g
fat-3g
protein-42


830
4oz chicken calories- 130 protien-27
1/2 cup of fat free feta chese calories 70 carbs 2g
lettuce
flax seed and oat bran wrap calories 70, fat 1.5g, carbs 11g, protien 7g
totals
calories-270
carb-11g
fat1.5g
protien-34g

1130
1 can tuna calories 120,fat 2g, carb 0g

2 tbs olive oil calories 240, fat 28g
totals
calories360
carbs0
fat30g
protein28g

230
8 oz chicken - calories 260, fat 2g,protien 54g
1/2 cup black beans- calories 90, fat 1g, carbs 16g
total
calories-350
fat-3g
carbs-16g
protein-54g


430

2 scoops of whey protein
total
calories250
carbs- 10g
fat- 3g
protein-42


7
4 oz chicken with vegetable stirfry
calories -170
fat-2g
carbs-8g
protien 30g

10
1 cup low fat cottage cheese
calroies-160
fat-2g
carbs-10g
protien-28g

total day macro


calories-1810
carbs-58g
protien-258
fat-44g

ive been doing one hour a day of cardio keeping my heartrate at 130-145 but i was told one hour is to much? because id be burning more muscle then fat
also its still been hard for me to burn fat in the two places my body mainly stores it which is my chest and lower stomach i just switched from a full cup of black beans to a half cup today i will post pictures tonight

[jonnyboii765]

would i be better off doing the stairmaster for 45 min?