Updated diet...

[7seven7]

24 years old
279 Lb
42% bf

Meal 1: 11am Protein Carbs Fats Calories
Cardio



Meal 2: 11:45am
egg white 5 25 0 0 125
boild egg 2 12.6 1.1 10.6 155
Oats 6.2 oz 4.6 18.9 1.8 110
Total 42.2 20 12.4 390

Meal 3: 3pm
Chicken Breast 4.9 oz 43.4 0 5 231
Corn on cob (1) 2 14 0.4 59
Total 45.4 14 5.4 290

Meal 4: 5pm work out
Pwo 60 7 1 280
Natural Peanut Butter 1.1 oz 8 6 16 210
Total 68 13 17 490

Meal 5: 8pm
Mackerel 4oz 28 0 16 253
Brown rice 4oz 2.9 26.1 1 126
Total 30.9 26.1 17 379

Meal 6: 11pm
Tuna 4oz 28.8 0 0.9 131
Spinach 1 cup 0.9 1.1 0.1 7
EVOO 0 0 14 120
Total 29.7 1.1 15 258

Meal 7: 2:30am
London broil 5oz 44.9 0 7.9 264
EVOO 0 0 14 120
Total 44.9 0 21.9 384

Total Protein Carbs Fats Calories
261.1 74.2 88.7 2191

[Damienm05]

24 years old
279 Lb
42% bf

Meal 1: 11am Protein Carbs Fats Calories
Cardio



Meal 2: 11:45am
egg white 5 25 0 0 125
boild egg 2 12.6 1.1 10.6 155
Oats 6.2 oz 4.6 18.9 1.8 110 I'd think 6 oz. of raw oats would be a lot more - measure by the cup as that's the standard gauge for oats. 1/2 cup is 27g of carbs and that should be your portion. Good meal though.
Total 42.2 20 12.4 390

Meal 3: 3pm
Chicken Breast 4.9 oz 43.4 0 5 231 4.9 oz. raw chicken breast is only ~25g protein. Cooked may be as high as 35g.
Corn on cob (1) 2 14 0.4 59 1 yellow corn on the cob is gonna be about 28g carbs and that's a better portion anyway (14g won't fuel a workout).
Total 45.4 14 5.4 290

Meal 4: 5pm work out
Pwo 60 7 1 280
Natural Peanut Butter 1.1 oz 8 6 16 210 Replace with 25g complex carbs.
Total 68 13 17 490

Meal 5: 8pm
Mackerel 4oz 28 0 16 253
Brown rice 4oz 2.9 26.1 1 126 Replace with geen veggies. Lots of them.
Total 30.9 26.1 17 379

Meal 6: 11pm
Tuna 4oz 28.8 0 0.9 131
Spinach 1 cup 0.9 1.1 0.1 7
EVOO 0 0 14 120 Good meal
Total 29.7 1.1 15 258

Meal 7: 2:30am
London broil 5oz 44.9 0 7.9 264
EVOO 0 0 14 120 Great!
Total 44.9 0 21.9 384

Total Protein Carbs Fats Calories
261.1 74.2 88.7 2191

Not being too picky as the most important thing is that you drop body fat. Therefore, I was only looking to see accurate macros (and they were off), strong natural food choices (huntable, pickable, growable meals only), and proper timing of carb/fat meals.

For the most part things are in-check just get those macros right. Don't be afraid of the carbs - bring them up to 100g to make sure your workouts are intense and your recovery is better. Just avoid them in the final 3 meals in favor of fat sources and fatty protein. If you have to lower protein to 220 in order to get your carbs up - do it - protein is sufficient above 200g for now.

You need to get your veggies in and supplement with omega-3.

[7seven7]

Got all the macros from calorieking. The last one was hard to read hope the pic makes it a little easier to follow. Also take multivitamin, omega 3, C, iron, and zinc