trying to fine tune a bit

[sgt2jay]

i am working on dropping 2 of 3 shakes and adding more solid food. as you can see i am trying to keep this as simple as possible but with good foo choices.



brk
1 cup egg whts 125cal 0c 0f 25p
oats 1 cup 300 cal 54c 6f 10p

snack
shake 195cal 10c 2f 35p
1/2 banana 50cal 14c 0f 1p

lunch
chicken 6oz 275cal 0c 4f 60p
brn rice 3/4 cup 128cal 27c 1f 3p
green beens 1cup 50cal 16c 0f 4p

snack
chicken 6oz 275cal 0c 4f 60p
almond 1/3 cup 224cal 8c 20f 1p
1/2 cup brown rice 170cal 36c 2f 4p

dinner
eye of round 6oz 285cal 0c 15f 38p
3/4 cup brwn rice 255cal 54c 2f 6p
green beens 1 cup 50cal 16c 0f 4p
spinach 48cal 8g 1f 6p

snack
shake 195cal 10c 2f 35p
1/2 banana 50cal 14c 0f 1p


TOTAL: 2,675cal 267c 59f 299p

this has me about 43% p 38% c and 19%f

I am trying to get closer to 2400cal mark and closer to 40/40/20 with the same type easy topack foods.

any suggestions. thanks

[JWP806]

What are your goals?

Dropping that shake completely (keeping half the banana) would put you at 2,480 cals and you would have P: 264, C: 257, F: 57. This would put you closer to where you want to be.

[sgt2jay]

i guesstimate my tdee about 2600 i am looking to drop fat, but slowly. i am trying to do the bulk of my cutting by adding cardio and keeping my intake a bit higher than most would use to drop fat. instead of the typical 200 - 500 calorie deficit i want to be at about a 100 - 200 calorie deficit. I have been at about 2200 calories a day but lately the hunger has gotten the best of me and my food choices have not been ideal. my theory is if i keep a smaller calorie deficit i will gain more ground in fat lose as the hunger wont be as great.

[sgt2jay]

Bump