Congrats on the fat loss results thus far. Let's see what's up with this diet.

Quote Originally Posted by vvp24 View Post
Ok here we go. I'm 25 years old been working out for 10 years. On holidays I let my self go and here in lies my current situation. I will log my journey from 240lbs down to 200lb. I have been off and on this forum for a while now reading all types of things.. and ive picked up that its a great community to ask for help or advice. Last summer I was able to cut down from 250 to 215 but still didn't fully like my results. < maybe because I was still wet < don't know what that means exactly>

The fatter pics are of me currently the cut ones are of me last summer. just to show I do work out hard. I need help with my diet.

Here are all the facts:
Weight: 234.6
Fat Mass: 27% << I have never been able to get this down below 20%
BMI: 32.8
Height: 6'0
Age 25

Hey here are some more diet facts
RMR: 2,400
Daily active burn: 480
Energy amount: 3840
BMR: 2318.3
TDEE: 3976

first work out is always @12:00pm and second is either @ 5:00pm or some days 10:00 pm

My diet as of NOW what is missing?

8:00 AM m1: 6 Large egg whites, 2tbsp flax: 21.6pro/1.2carb/0.6fat/102cal
10:00AM m2: 8 oz of turkey: 44 pro/ 0 carb/ 22 fat/ 386 cal
1:00 PM m3: PWO: 60 pro/ 4 carb/ 2 fat/ 280 cal
Creatine + glutamine shake : 10pro/39carb/2fat/220cal
3:00 PM m4 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
6:00 PM m5 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
9:00 PM m6 Protien shake Casien, 2 tbsp flax: 48pro/14carb/2fat/260cal

Total daily 318.6protein/ 58.2 carbs/ 87.6 fat/ 2374 calories

I also got R-ALA with biotin < when should I be taking this?

Im already down from 241 to 231lbs over 3 weeks period, but I want to cut currently with keeping my muscle.. so Help!!
CARBS?! FATS!?

Will you lose weight quickly with this diet? Yes actually, very. Will you lose fat and muscle, while feeling drained and weak? Yes. Is it a Viable BB diet? no.

How long have you been eating a straight-up protein only diet? You need to stop eating like this ASAP. You're gonna damage your BMR and fvck up your digestion.

If you want to pursue a keto diet, that's an option. However, you'll need to revise your diet to be based around burning consumed/stored fat. Basically eating your calories at a ratio of 35/65 protein/fat. A weekly carb-up refeed is optional but necessary if you intend on making gains in the gym and having some pep in your step.

If you would feel better eating a low-fat, lean protein diet - I'd advise a 40/40/20 (pro/carb/fat) type thing for your first 3 meals. After these, you could switch to simply pro/fat/fibrous greens. Macros for something like 350/200/80.

Do cardio?

Read up some of these diet threads and see what other people have come up with. I don't doubt your dedication, your current plan is just misguided.