Lean Bulk/Fat Loss Diet - Macros - Advice

[Jcz85]

27
6'0
16.5-17% BF

So far, I am losing BF. Currently I am 16.5-17%. Goal = 12% BF and to stay at roughly the same weight (185-190) Any tips? Here's today macros

Meal 1: 3g protein (1 scoop Blox BCAA)

Meal 2: 42 g protein (3 hard boiled eggs, 1/2 cup oatmeal, blueberries, 1 Quest protein bar)
55g carb (17g fibre)
25g fat

Meal 3: 25 g protein (Bio X Whey Shake)
4 g carb

Meal 4: 106 g protein (8 chicken drumsticks, 50g 0% cottage cheese, 1 Quest protein bar)
21 g carbs (17g fibre)
50g fat

Nap (lots of food)

Meal 5: 3.5g protein (1 scoop Blox BCAA)

Meal 6: 4g protein (1 piece Ezekiel toast, raw honey) - Pre workout snack
28g carbs (3g fibre)

Meal 7: 10g protein (1 scoop Allmax BCAA) - During workout shake
35g carb (1 scoop Vitargo)

Meal 8: 50g protein (1.75 scoop Allmax isonatural) - Post workout shake
35g carb (1 scoop Vitargo)

3.5g protein (1 scoop Blox BCAA)

Meal 9: 50g protein (chicken breast, 0% cottage cheese, raw vegetables)
5g carbs
15g fat

Meal 10: 20g protein (1 Quest protein bar)
21 g carbs (17g fibre)
5g fat

Meal 11: 25g protein (1 scoop Casein Protein shake)
2g fat

Totals:

342g protein
204g carbs
97g fat

Proteins seemed a bit high today. I shoot for 300g/day. My 4th meal was a little big; I should have skipped the protein bar. I was hungry because I didn't have a chance to eat when I was hungry.

Carbs I would say were dead on for the activity level today.

Fats were a bit high too. Chicken drumsticks are fatty. Ideally I'd like around 70g but under 100g is still decent.

I feel I overate today, but I did bench 225 (PR) then did some chin ups, core exercises, then a 21 min jog. So I worked my ass off, even though I probably didn't burn any excess fat.

[Khazima]

Do you know your TDEE? Is so, just eat 300-500 calories under it and you should lose a pound a week, eat less if you want to lose more. If you want to maintain weight and lose fat while gaining muscle (incredibly slow process naturally) eat at maintenance. Total calories is what really matters.

Your protein is reallllly excessive, if you weight 185-190 you only need 185-190g protein even on a cut, if you really want to make sure you get enough just hit 200 every day and you'll be fine, this leaves a lot more room for carbs.

[Back In Black]

Recomps are long and laborious. I'd pick a goal of fat loss or muscle gain and stick to it. Either way I agree your protein intake is too high. As are the amount of meals you consume even if we discount your (non) meals of bcaa's.