diet critique please

[kronik420]

hi, just trying to get my diet in check, i started it about 6 weeks ago, without working out the macros n stuff, i lost 7kgs with the help of clen. but now seem to be gaining some of it back. 2 years ago i started off at i think 100kg,20%bf, fast food diet, etc. my ultimate goal would be to become a pro bb, or at least look like one. planning on starting cycling when im 25.

stats:
23 years
2 years lifting xp
91kg
185cm
15%BF
lift 5 days/week (1- 1 1/2 hours)(30 minutes cardio after)
my current goal is to get down to say 85kg,10%Bf, or until i can see my abs (never seen them before lol)

anyway current diet plan is:
carbs/protein/fat

meal 1 (2300)
brown rice 218 cal 46/5/2
chicken 150 cal 0/28/3
broccoli 20 cal 4/2/0
olive oil 119 cal 0/0/13

meal 2 (0000)
same as 1

meal 3 (0300)
same as 1

meal 4 (0600)
same as 1

pre workout drink 85 cal 0/20/0

workout

post workout drink 158 cal 6/24/3

meal 5 (1200)
1 whole egg 74 cal 0/6/5
4 egg whites 68 cal 0/16/0
low fat cottage cheese 101 cal 4/15/5
olive oil 119 cal 0/0/13

sleep


total cal 2830 210/221/98 (40/42/18)
BMR 2081
TDEE 3226

if my calculations are correct i should be loosing weight...but im staying around 91-92kg.

any help would be much appreciated, thanks in advance

kronik

[Turkish Juicer]

Lower your carb intake to 100gr on rest days.

I would also consume more than 210gr of protein at your current BW.

[kronik420]

thanks, 250g protein enough? and should i keep the protein the same for rest days and workout days?

[Turkish Juicer]

thanks, 250g protein enough? and should i keep the protein the same for rest days and workout days?

250 is better than 210 for your BW, you can up to 300gr on a daily basis with your current BW.

Keep protein the same on rest days, only carbs go down to 100gr.

[kronik420]

1 more question, i worked out my tdee to be 3226, but am currently consuming 2830 cals per day, and staying about the same weight, so does this mean that my tdee is closer to 2800 than 3200?

[Turkish Juicer]

1 more question, i worked out my tdee to be 3226, but am currently consuming 2830 cals per day, and staying about the same weight, so does this mean that my tdee is closer to 2800 than 3200?

Human body is more complex than numbers can explain in a plain manner.

BMR (basal metabolic rate) is a major determinant of how fast your metabolic rate is, hence how much fat you will be burning.

This exactly why we insist on advising forum members to indulge themselves with cardio, you can't only decrease your daily cal intake from carbs and fats and assume that this will be enough for burning that stubborn layer of fat and go down to single digits.

Do you really want to take control over your metabolic rate and accelerate burning of fat? Then here is my suggestion, as you may like or not like it: do cardio 6 times a week, nothing crazy, 130 bpm max on a treadmill or elliptical for 45-60 mins. This will increase your BMR and you will get in shape, guaranteed.

You will burn fat even more if you do this fasted, meaning on an empty stomach with low blood sugar.

On a last note, absolutely get rid of every source of simple sugars in your diet, whether they come from natural sources or not.

[kronik420]

thanks heaps.

[< <Samson> >]

Love the user name

Simple sugars? Sorry for the stupid question and thread jack.