Getting back on track - Cutting Diet

[Aussie_87]

Hi All,
Long-time lurkier first time poster.
Been working out for a couple years had some good gains but have been really slack for the last year. My body fat has shot through the roof as a result of being slack so have set a goal to cut down readying for a future lean bulk. My diet has never been my strong point which is why I am here for your advice.
Age = 25
Height = 5’11
Weight = 85Kg
Roughly 20% Body fat
Not a huge meat eater, happy to eat plenty of chicken.
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
66+ (1164.5) + (900) – (170) = 1960.5
1960.5 x 1.2 (Activity level – Sit in office 10hr day) = 2355
Reduced 250 - 300 calories for loss.
Macro breakdown 50/30/20
Weights 5x a week
Cardio 5x a week (3x after weights & 2x in the morning)
Supplements only include Creatine, Whey(ON 100% Gold) and multivitamin. Happy to get BCAAs for morning fasted cardio if suggested.



Any suggestions or ideas would be greatly appreciated, hope to hear from you guys!

[-KJ-]

To get my TDEE I use LBMx15 I think it is more accurate than those calculators.

Food choices look ok. What rice is it? Brown/white?

I'd swap meal 3 with 4 and have the rice PRe WO. Base your carbs around morning, pre and post workout.

[Aussie_87]

To get my TDEE I use LBMx15 I think it is more accurate than those calculators.

Food choices look ok. What rice is it? Brown/white?

I'd swap meal 3 with 4 and have the rice PRe WO. Base your carbs around morning, pre and post workout.

85Kg x 2.2 = 187Lb
187Lb x 0.8 = 149.6Lb
149.6Lb x 15 = 2244 Cals

Using this formula it puts me around 270 calorie deficiency which should be a good start with the extra cardio I will be doing. Agree?

Good idea on swapping meal 3 with 4 & using brown rice. Can substitue brown rice some days for sweet potato if suggested.

[Aussie_87]

Bump