Diet check would be great

[hawk14dl]

Tdee is different depending on the calculator, I'm seeing between 2700-3200.

Goal: lose bf%
30 years old. 16-17%bf
6'1" 185lb.
On trt.

I just wrote out my new diet plan. I wanted to get some feedback. Possibly low on the calorie side, i can adjust up if need be.

Meal 1. 3 large eggs 222cal 15g fat 0 carb. 19g pro

Meal 2 1 cup oats, 1 scoop protein 440cal. 7 fat 72carb 40g pro

Meal 3 2 b/s chicken thigh, 1 cup rice 1 cup veggies 500cal 10g fat. 45g carb 52g protein

Meal 4. 2 scoop protein 1 small oatmeal cream pie 450 cal 9g fat. 32g carb 61g pro

Meal 5 large banana 105 cal 0f. 24carb 1g pro

Meal 6 (same as meal 3) 500cal 10g fat 45g carb 52g protein


Daily total 2217 cal. 51g fat. 199g carb. 225g protein.

Does this look alright? Any suggestions?

[73rr]

Only suggestion would be put really protien in for meal 2 and 4.

[hawk14dl]

Only suggestion would be put really protien in for meal 2 and 4.

I appreciate that.

The only reason im using powders in 2&4 is because these are breaks at work. I only get 15 minutes

[Back In Black]

What is meal 4? Just a banana? Pre workout?

Your cals might be a little low but only time will tell. Have you tried eating exactly the same for a couple of weeks to see if your weight shifts any? It's a much better way of knowing your actual maintenance cals rather than guessing what you need.

[hawk14dl]

Yes, the banana is pre workout. Sorry, i thought I'd included that. I'm not very good at this apparently.

I have never paid much attention to nutrition, but I've been at about 2800 cal for the last few weeks and my weight has been pretty stable.

[Back In Black]

Yes, the banana is pre workout. Sorry, i thought I'd included that. I'm not very good at this apparently.

I have never paid much attention to nutrition, but I've been at about 2800 cal for the last few weeks and my weight has been pretty stable.

Well, you don't want to lose it to quickly so create a deficit of 300-400 cals through diet and/or cardio and see how you go with that for a couple of weeks.