Never counted calories before

[fonzie]

Hey guys, new to this side of the forum.
Im trying to get my diet in check and lose 20-30 lbs. Ive gone threw the stickies at the top of the forum and calculated my TDEE=2809

this is an average daily food intake

Breakfast
Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
milk 1 cup - 130 cal - 12g c - 9g p - 5g f
brown sugar 2 tsp - 30 cal - 4g c - 0g p - 0g f

Snack
protien shake
BioX whey 1 scoop - 130 cal - 3g c - 27g p - 1.5g f
milk 2 cups - 260 cal - 24g c - 18g p - 10g f
udo's oil 2Tbsp - 240 cal - 0g c - 0.4g p - 27g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f

Lunch
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Green Beans - 2 cup - 82 cal - 18g c - 4g p - 0g f
Chicken Breast , boneless, skinless (medium - 7 oz) - 300 cal - 0g c -56g p - 6g f


Supper
Beef , tenderloin (fillet) , trimmed of fat (7oz) - 470 cal - 0g c - 54g p - 26g f
Sweet Potato - 2 medium (5"x2" or 100g) - 198 cal - 46g c - 4g p - 2g f
Asparagus - 8 spears - 26 cal - 4g c - 2g p - 0g f

After i wrote down my meals i realize my daily calorie intake is about 2653, already 156 calories lower than my TDEE. If i shave off another 350 calories a day from meals will that be enough to start losing weight?
Im 39 years old 5 foot 11 inches and have maintained a bodyweight of 220lbs for many years… Im hoping to get down to 190-200lbs. Any advice is appreciated.

[Live for the PUMP]

You have a LOT of sugar in your diet for trying to lose 30lbs. Fruit and milk are loaded with it. I would cut back on that and incorporate 6 meals for better digestion and to increase your metabolism. Take total number of calories you want to consume a day and divide by 6. This will give you the calories for each meal. Also eat your carbs as early in the day as you can for maximum results. Great choices of complex carbs and animal proteins.

[JohnnnyBlazzze]

agree with above on the sugars.

If your TDEE is about 3000 I would at least cut it by 500 and see how much you loose in the first week. If you loose to much then increase your food a little for the following week and vice versa.

Monitor your weight and weigh yourself on the same day first thing in the morning out of bed so you can monitor your progress.

[fonzie]

thanks for the insight, I always thought fruits and vegetables were the key to losing weight. So if i drop the apple and pear each day and use water in my protein shake instead of 2 cups of milk that will put me 584 calories less than my TDEE. Still trying to figure out how to break up the meals into 6 for the day. i can only eat at specific times at work so im gonna have to eat while i work and I know powering down a couple of granola bars isn't going to be good for losing weight.

[GirlyGymRat]

^^^ leafy, fiberous veggies, lean protein and complex carbs and healthy fats are key!
do you plan to incorporate work out? if so, what and when?

[fonzie]

^^^ leafy, fiberous veggies, lean protein and complex carbs and healthy fats are key!
do you plan to incorporate work out? if so, what and when?

Ive lifted weights for over 10 years, usually 3 days a week but going 4 days a week now. Just at the beginning of this year i started running for 30-45 minutes after my workout, but after almost a full year my weight still holds fast at 220lbs. Ive also cut back on the weight i lift at the gym and increased reps in hope that it will help too.

[Live for the PUMP]

thanks for the insight, I always thought fruits and vegetables were the key to losing weight. So if i drop the apple and pear each day and use water in my protein shake instead of 2 cups of milk that will put me 584 calories less than my TDEE. Still trying to figure out how to break up the meals into 6 for the day. i can only eat at specific times at work so im gonna have to eat while i work and I know powering down a couple of granola bars isn't going to be good for losing weight.

Ya bro I know it's not easy. Remember a meal doesn't have to be meat and potatoes. One of my meals is 1 cup of cottage cheese and a handful of almonds. It's 400 healthy calories I can eat on a 5 minute break. When I come to work it looks like I am going on vacation with all the stuff I bring, haha.

[fonzie]

Ya bro I know it's not easy. Remember a meal doesn't have to be meat and potatoes. One of my meals is 1 cup of cottage cheese and a handful of almonds. It's 400 healthy calories I can eat on a 5 minute break. When I come to work it looks like I am going on vacation with all the stuff I bring, haha.

Its funny you say that because ive always thought food = meat&potatoes. This is going to be one hell of an adjustment but im gona go for it. Im not very creative or good in the kitchen so im gona be looking for ideas. Im gona steel the cottage cheese and almonds idea for a snack at work.
thanks.