ok. revised my meal plan and added some times. I'm no fan of this schedule and am working to change it since its consuming my family time, and its a pain eating so late. I can say that this past weekend i stocked up on meat and had a major cooking session on Sunday, which is helping quite a bit with organizing meals. Already a big fan of the Tupperware. The OBC hates it, since they are always busting out of the cabinets.

Age: 31
Height: 5’11”
Weight: 205
Bodyfat Percentage: ? Link above 20-30%
TDEE: 3064
BMR: 2043
Goals: ? (Woud like to get down to 10-15% BF by March or April sooner the better.)

Diet Plan
Meal 1 (12)
8 egg white = _40_g protein, __g carbohydrates, __g Fat
1c oats = _12_g protein, _54_g carbohydrates, _5_g Fat
Total macros = _52_g protein, _54_g carbohydrates, _5_g Fat

Meal 2 (3:00)
6oz ckn breast = _52_g protein, _0_g carbohydrates, _6_g Fat
4oz trky slice = _20_g protein, _5_g carbohydrates, _2_g Fat
1c broccoli = __g protein, _6_g carbohydrates, __g Fat
Total Macros = _72?_g protein, _11_g carbohydrates, _8_g Fat


Meal 3 (6:00)
8oz steak = _44_g protein, __g carbohydrates, _20?_g Fat
sweet potato = _4_g protein, _50_g carbohydrates, __g Fat
Total Macros = _48_g protein, _50_g carbohydrates, _20_g Fat

Workout (8:00)
(Lift w/ 30 on the elliptical at 65-70%)

Meal 4 (PWO) (9:30)
Whey shake = _48_g protein, _6_g carbohydrates, _2_g Fat
.5c oats = _6_g protein, _27_g carbohydrates, _2_g Fat
Total Macros = _54_g protein, _33_g carbohydrates, _4_g Fat

-alt- off day
egg white shake w/ oats
8 egg whites = _40_g protein, __g carbohydrates, __g Fat
.5 c oats = _6_g protein, _27_g carbohydrates, _2_g Fat
Total Macros = _46_g protein, _27_g carbohydrates, _2_g Fat


Meal 5 (11:30)
8oz steak = _44_g protein, __g carbohydrates, _20?_g Fat
Almonds = _6_g protein, _6_g carbohydrates, _15_g Fat
Total Macros = _50_g protein, _6_g carbohydrates, _35_g Fat

Meal 6 (before bed, 1:00)
Casein Shake = _48_g protein, _6_g carbohydrates, _2_g Fat
Total Macros = _48_g protein, _6_g carbohydrates, _2_g Fat

Total Macros for the Whole Day
_318_g protein, _160_g carbohydrates, _74_g Fat, TOTAL CALORIES_2578__, TDEE_3064_


I'm thinking i need to again drop my protein cals some more (as mentioned) and maybe some carbs. But not sure if it matters being that its broccoli, sweet potatoes. My math says 2000 cal/day is right for 2lb per week.

Now i also have 2 cups of coffee w/ a tsp of non dairy creamer and a pak of splenda. Should i be counting those? Also I have been having a cup or two of sugar free apple cider. Box say like 10 cals but 0 carb,fat,sugar. Pretty much empty cals. Is this ok?


Now as far as my gym time, should i be more focused on cardio instead of emphasis on lifting since I am trying to cut/recomp? 90 min or lift and cardio in the evening plus 60min of cardio on some mornings adds up to a butt load of gym time during the day.