Cleaning up my diet - Advice

[newguy92]

Age: 22
Height: 5"10
Weight: 230
BF% - roughly 20-22%

I've been slowly cleaning up my diet and I'm looking to cut down to around 12-14% and maintain most of my muscles mass.

Proposed diet: 2200 Cals (TDEE is 2900). 50% protein (275g), 25% carbs (135g) and 25% fat (60g)

Carb sources: all gluten free whole foods: brown rice, quinoa, oats.

Protein sources: chicken, beef, very little
Pork, fish/seafood, eggs, whey protein, casein.

Fat sources: flax oil and meat fats

6 meals per day. All carbs eaten in the first 2 meals, generally before noon. Casein taken at night and whey taken post workout.

Any advice? Thanks in advance.

[newguy92]

Also the meals without carbs will be a salad with spinach and chicken generally with vinegar. Also, training is lifting 4 days per week and cardio 3-4x per week at around 45mins-1 hour

[scotty51312]

no post workout carbs?

[newguy92]

no post workout carbs?

I wasn't sure if I should or not? Maybe on lifting days I'll have my 2nd carb meal post workout and on off days just have it as meal #2

[scotty51312]

The only thing I would say is Carbs arent necessarily the enemy. Unless you're going to cycle carbs or looking for a ketosis type diet I'd make the carbs more balanced with the protein. IF you're TDEE is 2900 i wouldn't recommend going below 2400 to start.

[newguy92]

The only thing I would say is Carbs arent necessarily the enemy. Unless you're going to cycle carbs or looking for a ketosis type diet I'd make the carbs more balanced with the protein. IF you're TDEE is 2900 i wouldn't recommend going below 2400 to start.

Alright well how about just adding 50g of dextrose post workout to my protein? Would add around 175 Cals so I'll be just under 2400.

[scotty51312]

If youre trying to bulk dextrose would be a great choice. If youre trying to lean out go with oats

[Docd187123]

The only thing I would say is Carbs arent necessarily the enemy. Unless you're going to cycle carbs or looking for a ketosis type diet I'd make the carbs more balanced with the protein. IF you're TDEE is 2900 i wouldn't recommend going below 2400 to start.

This x2