My Diet and what do you think

[b1ackhawk40]

Diet -
Meal 1- 5 eggs whites, cup of out meal and a bottle of water 62/39/3
Meal 2- Protean Bar 20/15/5
Meal 3- 2 chicken Brest brown rice and a choice of my vegetable of the day and a bowl of lettuce 60/72/4
Meal 4- Orange and Granola Bar before I workout 4/29/6
Meal 5- Protein shake with 2 scoops of whey, 2 hand fulls of frozen fruit and 4 scoops of low fat Greek yogurt 81/73/5
Meal 6-Tuna fish brown rice a bowl of salad and vegetables. 60/72/4
Meal 7- Greek yogurt right before bed 19/27/0
Total- 252/197/39
Total calories- 2,733
I do change it up it matters what i want to eat like what kind of meat and so forth but its all lean and healthy and I also have to change it up with school and work.Also I drink a lot of water threw out the day. Ben running it for 3 weeks now and do feel a diffidence
MY Stats-
Weight- 178
Height- 5 5'
BF- 13 %
Chest-43
neck-16
arm-16
Thigh-24
calf-17
Waist- 32

[Blaz Kavlic]

What are your goals with this diet bru?

[b1ackhawk40]

I want to get more lean bro

[--->>405<<---]

178lb at 13% = bmr:1887;tdee:2925

Based on that id say u need to reduce ur cAls.. Also why not have a yam or oats pre w/o instead of sugar?

Typical cut is 500 below tdee but it tends to be a high estimate.. U could easily go to 2200... But ur macros and cals dont add up..

At 250pro and 200 carb = 450 x 4 = 1800 + 360(fat) = 2160 cals.. How r u getn 2700???

Also how much cardio r u doing? When r u doing it? Wats the duration??

[Blaz Kavlic]

It'd be worth getting yourself some food scales and weighing up your servings so you can really nail it. Pay attention to the nutritional info on packaging and calculate your daily macros down to the last meal. It may sound anal, but if you want to control your diet to achieve results you need to get macros dialled in as accurately as possible.