Need a diet check. Getting into shape after recovery from hernianted disc .2nd time
Gender : Male
Age: 34 (From this july:aaGreen22)
Height : 174cm
Body weight: 86kg
BMR: 1883
Tdee:2560 (1883 X 1.2 sedentary)
Body fat : No idea
Need to loose weight : so cutting 31% of tdee = 1764
Using 40:40:20
Converting to gms : Protein: 176gms Carbs: 176gms Fat: 39 gms
Meal 1:
Product Quantity Unit Kcal Protein Carb Fat
Whey 30 gr 118 22 4 2
britania cheese 10 gr 0 2 0 3
Quaker oats 37 gr 0 6 25 2
Total 30 29 7
Meal 2:
Product Quantity Unit Kcal Protein Carb Fat
chicken 50 gr 57 11 0 1
wheat germ 45 gr 0 13 24 3
britania cheese 10 gr 0 2 0 3
indian cabbage 100 gr 0 2 5 0
Total 27 29 7
Meal 3:
Product Quantity Unit Kcal Protein Carb Fat
surmai Fish 110 gr 0 22 0 2
rice, brown 31 gr 115 2 24 1
britania cheese 15 gr 0 3 1 4
Indian Spinach 100 gr 0 2 4 1
Total 115 29 28 7
Meal 4 :
Product Quantity Unit Kcal Protein Carb Fat
Whey 40 gr 158 29 5 2
ragi (nachini) 40 gr 0 3 29 1
Indian almonds 7 gr 0 1 1 4
Total 158 33 34 7
Meal 5:
Product Quantity Unit Kcal Protein Carb Fat
chicken 70 gr 80 15 0 2
Indian Lentils 48 gr 0 12 28 0
Indian almonds 10 gr 0 2 1 6
Total 29 29 8
Meal 6:
Product Quantity Unit Kcal Protein Carb Fat
cottage cheese 200 gr 196 22 7 9
ragi (nachini) 30 gr 0 2 22 0
Total 196 24 28 9
TOTAL gram: 173 178 45
Thank you in advance for the help ...