critique the diet vs. my goals

[Spartan ^]

Ok boys, need a little checkup on the diet versus my goals. I have always bulked and now at 31 years old, Im finding it harder to keep "ugly" weight off. I had an accident back in the fall and have been back in the gym hard for a few weeks and am definately going in the right direction, Im just in a bit of new territory. I have never had a mid section issue and since my accident, i notice more around the mid section. Goal is to cut BF% to around 10-12% but maintain and build lean muscle...at least back to where I was pre-accident, for now anyway.

Diet is:
4:30 CARDIO (maybe 2-3x week)
5:00am 2tbsp peanut butter/1cp egg whites (31p/11c/16f)
7:00am 3slices turkey, ezekial roll, 2tbsp peanut butter (30p/21c/18f)
9:00am protein shake w/ 8oz fat free milk, whole bannana (34p/54c/2.5f)
12:00pm 1/2 chicken brst, 1cp brown rice, 1cp wilted spinach (27p/36c/2.5f)
2:00pm 1/2 chicken brst, whole bannana (26p/43c/1f)
4:30pm can tuna, 1/2 cup pineapple, 2 graham crackers (24p,47c,5f)
6:00pm WORKOUT/CARDIO
PWO: shake w/8oz ff mik (31p/14c/2.5f)
8:00pm fish or chicken, 1tbsp flax oil (30p/2c/16f)

Adds up to: 233p/228c/63.5f) = total cals/day: 2415

Is this going to help me lose bf w/ the cardio but still build/keep lean muscle?

[mg1228]

whats ur tdee?

[mg1228]

Ok boys, need a little checkup on the diet versus my goals. I have always bulked and now at 31 years old, Im finding it harder to keep "ugly" weight off. I had an accident back in the fall and have been back in the gym hard for a few weeks and am definately going in the right direction, Im just in a bit of new territory. I have never had a mid section issue and since my accident, i notice more around the mid section. Goal is to cut BF% to around 10-12% but maintain and build lean muscle...at least back to where I was pre-accident, for now anyway.

Diet is:
4:30 CARDIO (maybe 2-3x week)
5:00am 2tbsp peanut butter/1cp egg whites (31p/11c/16f)
7:00am 3slices turkey, ezekial roll, 2tbsp peanut butter (30p/21c/18f)i wouldnt do the fats with the carbs--one orr the other
9:00am protein shake w/ 8oz fat free milk, whole bannana (34p/54c/2.5f)mix the shake with water and drop the banana and do 1/2 cup oats instead
12:00pm 1/2 chicken brst, 1cp brown rice, 1cp wilted spinach (27p/36c/2.5f)
2:00pm 1/2 chicken brst, whole bannana (26p/43c/1f)drop the banana and do 2 cups broccoli4:30pm can tuna, 1/2 cup pineapple, 2 graham crackers (24p,47c,5f)drop the crackers and pineapple and do 3/4 cup oats w/ water
6:00pm WORKOUT/CARDIO
PWO: shake w/8oz ff mik (31p/14c/2.5f)again drop the milk and add the banana back here if u want
8:00pm fish or chicken, 1tbsp flax oil (30p/2c/16f)i would do a complex carb here instead of the oil seeing how its ur ppwo meal

Adds up to: 233p/228c/63.5f) = total cals/day: 2415

Is this going to help me lose bf w/ the cardio but still build/keep lean muscle?

see bold type above---still need ur tdee--

[Spartan ^]

TDEE: 3017

Cardio 4-5 days a week sometimes twice a day very cardio. ie: 5 minutes jogging, 25 minutes running. (approx 3-5 miles per day, mostly around the 3/day range)

[Spartan ^]

see bold type above---still need ur tdee--

No Oats man. Allergic. Thats the reason for the substitutes. Also gonna have to sub spinach for the brocolli.
And what is the deal with milk? I get at least 60oz of water/day. Other than the shakes, water is the only thing I drink.

[mg1228]

No Oats man. Allergic. Thats the reason for the substitutes. Also gonna have to sub spinach for the brocolli.
And what is the deal with milk? I get at least 60oz of water/day. Other than the shakes, water is the only thing I drink.

dont have to b oats just a slower carb. spinach is good--u can also do asparagus, cauliflour, any leafy vegetable really-----as far as the milk, i just wouldnt use it if ur trying to cut fat--it has alot of sugar, albeit natural sugar, just dont think u need it---try doing a gallon of water---the cardio, imo, needs to b hiit cardio--ie, sprint for 1 min walk for 4 or 5 min repeat for 6-7 intervals---ur 25 min of running at a time could cause u to burn muscle---anyway make those changes and re-post with new macro and calorie totals