can anyone help with my diet

[metalanimal5o]

ok i am around 5'8" 210lbs no idea about bodyfat but i got a gut so it cant be to low.im trying to cut down about 10lbs and lose as little muscle as possible. i want to lose weight slowly hopefully ill get 10 over the next 4 months.
my diets goes like this
1130I know i get up late) protien shake (20g) with skim plus milk
1200: 1 cup of oatmeal
1215: protien shake(30g) again with skim milk
1230-about 1:30 workout
post workout 40g protien shake with water and 16 oz of orange juice
2:00 i have some chicken (5-8oz) about 16oz of milk and some peanut butter
after this i eat about every hour and a half always with chicken and rotating between 16oz of milk and peanut butter with it.
ill also be doing 30min of walking cardio every training day and about an hour every off day. any and all suggestions would be appreciated.

[yellows2k]

Your diet looks like it has too few calories and macros look horrible. Tell us how many calories you eat and what macros you are using. Just from looking at your diet, it looks like you don't get enough EFAs, protein, and carbs. Is your peanut butter natural peanut peanut butter? Personally I wouldn't use milk when cutting for the fact that it contains a decent amount of unnessary sugar.

Furthermore, in 4 months you can probably lose a good 15-20 lbs of FAT without sacrificing much muscle considering how well you eat, train, and rest.

[SwoleCat]

in agreement with all yellow said...............good call...........

~SC~

[metalanimal5o]

Thanks for the critisism yellow. Honestly i dont know the first thing about my total caloric content or what the macros should be. I only based the plan on trying to minimize carbs while maintaining my current protien consumption. I should have realized that by cutting the carbs i would be lowering my calories considerably. Im just not sure how much of what i should be consuming. Id apreciate any guidlines such as a macro ratio i should follow or what the minimum calories i should be consuming.

[yellows2k]

Well you wanna lower your calories and carb consumption slowly.

Here's my advice, go get your body fat tested so you have a reference, doesn't even have to be accurate, just use it for reference.

Now there are plenty of sites online where you can find out how many calories a day is needed for your body per day. You cut 500 from this. But do it in a span of 2 weeks, like 250 one week, 250 the next. How many calories were you eating before and how many carbs?

There are lots of macros that work, YOU have to EXPERIMENT and find what works for YOU. This isn't Mathematics were there is one single solution to the problem. It takes work. When you do find out how many calories and carbs you take in per day, cut it down slowly, week per week cuz if you cut it down too fast you will start to feel like shit and start to feel hungry all the time. Personally, I use a 50%Protein/30%Carb/20%Fat split. For ME, I have found that I need to cut all dairy, and starches to lose any fat at all. From your weight, now I'm just guessing here, you would need about 2600-2800 for cutting.


AFTER your diet is in check, if you haven't already started, start weight lifting. Another thing I would like to add is, if you haven't already, add some cardio NOW while you are eating a high number of calories. Cuz if you just start a new diet and drop like 2000 calories and 200g of carbs AND add cardio, thats a lot for your body to handle.

[metalanimal5o]

Thanks for the info. Ill stick to low glyco. carbs and slowly lower them until i start to feel like shit then raise them alittle to keep me above that point. Ive been weight training for 4 years and i was about 190 at 10% body fat a couple of months ago. id guess im between 15 and 18 now since im hoping i didnt just gain fat. thank you again for the help