Need Help!

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Still seems a little low everywhere. Any suggestions?
I did not count the protein provided in foods used as carbohydrates (bananas oats yams etc) I had read in another post that you are not supposed to. I tallied all carbs and all fats from all foods. Is this correct?

i count all macros from every meal with the exception (occasionally) of carbs from green veggies only! count the protein! as far as ur macros post complete stats.. age weight height bf% so i can see if ur math is correct.. also depending on ur bf% u mite fare better to do a low carb diet for cutting.. keeping carbs elevated may inhibit ur ability to mobilize fat as efficiently as u could running carbs lower..

[BostonT]

i count all macros from every meal with the exception (occasionally) of carbs from green veggies only! count the protein! as far as ur macros post complete stats.. age weight height bf% so i can see if ur math is correct.. also depending on ur bf% u mite fare better to do a low carb diet for cutting.. keeping carbs elevated may inhibit ur ability to mobilize fat as efficiently as u could running carbs lower..

28 5'9 175lbs and from my other post people were estimating around 15% BF

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28 5'9 175lbs and from my other post people were estimating around 15% BF

assuming this is close (id get it checked if i were u!) i get ur tdee @ 2800cals.. (if u workout 5days per week).. with these numbers id run 2000cals per day.. id also low carb at:

2000cals
300g pro
100g carbs
44g fat

personally id eliminate the fruit for now.. IMO its not gonna help u lose fat and if anything itll slow it down.. keep ur carbs complex.. pre and post workout and in meal 1..

cardio: am fasted 5-6 days per week 45mins.. (throw in some HIIT a day or 2 in place of the 45min moderate)

good HIIT workout is:
5 min warmup
10mins HIIT
5 mins complete rest
20-40mins moderate
5 min cooldown

u want carbs at or below 20% total cals to optimize fat mobilization.. eat spinach, broc, asparagus in at least 3 meals.. if u never dun low carb before u may feel crappy.. (i didnt).. once u get down some more in bf% and/or ur progress slows it may be worth ur while to consider cycling carbs.. but id start with the simplest thing first..