how dose my diet look

[kerrbear]

height: 183cm (6ft)
weight: 97kg
bf: 25% guesstimate
tdee: 3316

my main goal through all of this is to lose fat and keep whatever muscle i may have and eventually get low enough in bf to look somewhat ripped, i work in contruction so im pretty active as well as going to the gym 3 nights a week with 45 mins cardio jammed in there after weights. im new to doing macros and just knocked this out tonight so i could be way way off but any help at all would be great. im coming up with a total cals of 1984 which is way too low right? my goal weight would be around 88-85kg. can someone take a little look, thanks!



meal1
3egg white: 51cals 12g protien
1 whole egg: 74cals 6g protien 5g fat
Oats - 1/2 cup: 150 cals 27g carbs - 5g protien 2.5g fat

meal 2
chicken breast: 150 cals 0g carbs 28g protien 3g fat
Banana - Medium 105 cals 27g carbs 1g protien 0g fat
Almonds: 1oz 164 cals 6g carbs 6g protien 14g fat

meal3
chicken breast: 150 cals 0g carbs 28g protien 3g fat
Almonds: 1oz - 164 cals 6g carbs 6g prptien 14g fat
Sweet Potato - 200g - 198 cals 23g carbs 4g protien 2g fat

pre workout:
banna: Medium 105 cals 27g carbs 1g protien 0g fat
tuna (1 can): 220 cals - 0g carbs 41g protien 5g fat

meal4 post workout
fillet steak: 235cals 0g carbs 27g protien 13g fat
Brown Rice: 1 cup 218 cals 46g carbs 5g protien 2g fat

meal5 before bed: small tub cottage cheese (not so sure of macros)

total cals: 1984

[austinite]

What time are you eating these meals? that's a considerable amount of carbs for a fat loss diet. Especially those late in the day carbs. What's your liquid intake source and amounts?

[bobjack]

thats his PWO meal tho, only way around it would be to workout earlier in the day, for some that isn't possible

one thing i noticed off the bat your cals are prob a bit low for someone who is 213 lbs, id cut the fat down to 50g and up the protein by at least 50g
i'm sure GB or 405 will be here to hook you up soon though

[Live for the PUMP]

If your trying to cut and lose fat then only eat fruit or any sugars PWO or first thing in morning, and that is only if you can't live without it. I agree with your other replies. You need to up the protein considerably and cut some of the carbs. Double your first meal protein and try to add another meal with 50g of protein. PWO meal should be fast release protein, (Whey Isolate) and High GI carb to replenish Glycogen levels. Then have your steak an hour or so after and cut the rice, instead add some flax or other EFA. Hope this helps..

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

height: 183cm (6ft)
weight: 97kg
bf: 25% guesstimate
tdee: 3316

my main goal through all of this is to lose fat and keep whatever muscle i may have and eventually get low enough in bf to look somewhat ripped, i work in contruction so im pretty active as well as going to the gym 3 nights a week with 45 mins cardio jammed in there after weights. im new to doing macros and just knocked this out tonight so i could be way way off but any help at all would be great. im coming up with a total cals of 1984 which is way too low right? my goal weight would be around 88-85kg. can someone take a little look, thanks!



meal1
3egg white: 51cals 12g protien id increase to 5 egg whites here
1 whole egg: 74cals 6g protien 5g fat
Oats - 1/2 cup: 150 cals 27g carbs - 5g protien 2.5g fat

meal 2
chicken breast: 150 cals 0g carbs 28g protien 3g fat
Banana - Medium 105 cals 27g carbs 1g protien 0g fat drop this
Almonds: 1oz 164 cals 6g carbs 6g protien 14g fat move to last meal add green veggie

meal3
chicken breast: 150 cals 0g carbs 28g protien 3g fat
Almonds: 1oz - 164 cals 6g carbs 6g prptien 14g fat move to last meal add green veggie
Sweet Potato - 200g - 198 cals 23g carbs 4g protien 2g fat

pre workout:
banna: Medium 105 cals 27g carbs 1g protien 0g fat prefer complex carbs only when cutting (oats, brn rice, etc..)
tuna (1 can): 220 cals - 0g carbs 41g protien 5g fat

meal4 post workout
fillet steak: 235cals 0g carbs 27g protien 13g fat
Brown Rice: 1 cup 218 cals 46g carbs 5g protien 2g fat this is cooked measurement? id measure dry..

meal5 before bed: small tub cottage cheese (not so sure of macros) u need to count macros. have supplemental fats here if u need them

total cals: 1984

welcome to the forum dude! u started pretty close to where i started. i was 97kg 22%bf and cut with good success down to 15(ish)% with the following diet:

2150cals, 300g pro, 100g carbs, 55g fat

IMO u should eliminate all fruit and dairy (except before bed cottage cheese) especially in the beginning. fruit will cause an insulin spike which will make it hard/impossible to mobilize fat into the blood for a period of time (something u dont want). u can re-introduce some fruit down the road. would be best for optimal results IMO

also keep carbs in meal 1, preworkout, pwo only

cardio: 5-6days per week am fasted or pwo 45mins moderate HR (around 130-140BPM)

read sticky: dieting 101: cutting

questions?

good luck! (if u follow the advice of the guys here u wont need luck )

[kerrbear]

thanks for all the replys guys, i joined this site such a long time ago but became inactive and didnt really train and well, diet was just non existent. so far i have been dieting 3 weeks, when i say dieting i mean eating healthy clean foods and im really feeling that this is the time were i may have seen the light and actually make a change to my body, im just trying to figure out my diet as best i can.

405, i took a look at your log buddy, would you recommend me going ahead and copying your diet that you have on the first page? also what do you mean by measuring dry when talking about oats?

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

405, i took a look at your log buddy, would you recommend me going ahead and copying your diet that you have on the first page? also what do you mean by measuring dry when talking about oats?

if memory serves my diet in the beginning was not 60/20/20 pro/carb/fat

that was something that progressed after a few weeks. so copying that diet would not work. u could utilize the food sources but IMO ud do better to come up with ur own diet hittiing the macros i suggested in post# 5

most of ur start-up info u need is in post#5

once u get a diet built we can look at it and add/remove if necessary. i think we can work with the diet above but we need total macros.

measuring food: weigh all ur meat raw and weigh/measure all ur food that absorbs water dry (oats, rice, etc...)