Time to get in shape

[tlash20]

So I've been off from the gym for awhile now and been eating like shit. Time to get things together. I am 22 years old at 6'1 220 pounds around 16% body fat. Here is my diet I came up with somewhat. Any help would be appreciated. I'm looking to one day be in single digit body fat! Thanks fellas

[tlash20]

Meal 1: 1 banana, 60g of oats, 8 egg whites,1 protein shake (30g)
Meal 2: 1 apple, 10 almonds, 1 protein shake (45g), 1 chicken breast
Meal 3: 2 chicken breast, 1 cup of green vegetables
Meal 4: Pre workout meal (2-3 hours before I work out)- 1 protein shake (30g), 60g of oats with 15g of raw honey
Preworkout shake: 1 ½ scoop of preworkout (30 min before), 15g of bcaa (15 min before)
Postworkout shake: 45g of whey, 60g of dextrose (simple sugars), 5g of monohydrate creatine,
Meal 7: 1 ½ of chicken breast, 1 cup of green vegetables
Meal 8: 4 egg whites, 30g of casein protein

[digsy1983]

hey tlash, welcome!
do you know your maintenace calories?? this needs to be the base from what you build your diet upon! too few cals can slow down your metabolism and too many cals, you wont see any weight loss.
if not read stickies;
unofficial how to cut
dieting 101 :cutting

you're gona need to work out the macros of ya diet. calorie amount and how it divides between carbs/protein/fat. (so for example 2000 cals split % 40/40/20.)

its best cutting out all fruit and simple carbs when youre cutting!
seems to be a lot of shakes! food is always preferable as it's filling and you know exectly whats in it! shakes are good for conveniece.

[tlash20]

Okay man, I'll look into it! I'll use to formulas to figure out my maintenance then I will get back to you with that. Yea after trying the diet I did come to realize I had to many shakes. I'll cut down to one breakfast shake (which I put my egg whites and oats in) then my after workout shake. Thanks!

[tlash20]

I came out to be around 3100 calories burned a day with new workout routine!

[Boom55]

That's a lot to be cutting in my opinion...

[tlash20]

That's a lot to be cutting in my opinion...

What's a lot?

So I should get my calories down to around 2400 a day so I'm eating 7-800 calories less then I burn. Does that sound about right?

[digsy1983]

I came out to be around 3100 calories burned a day with new workout routine!

3100 is your TDEE (this is what you would run for maintenace cals) general rule of thumb is reduce 500 cals for a cut and add 500 for a bulk. so with maintenace cals of 3100 - 500 = 2600. you could run less cals ( -800= 2300 cals) but you would have to be more careful not to slow your metabolism down too much, so a cheat meal (or window) every 7-10 as opposed to 14-21 days with -500 cals.

as with every diet its a guessing game so minor adjustments may need to be made, either to the calories or the macros set up!

[tlash20]

3100 is your TDEE (this is what you would run for maintenace cals) general rule of thumb is reduce 500 cals for a cut and add 500 for a bulk. so with maintenace cals of 3100 - 500 = 2600. you could run less cals ( -800= 2300 cals) but you would have to be more careful not to slow your metabolism down too much, so a cheat meal (or window) every 7-10 as opposed to 14-21 days with -500 cals.

as with every diet its a guessing game so minor adjustments may need to be made, either to the calories or the macros set up!

Okay, thanks for the help. I'll spend tonight figuring it all out and tomorrow ill finally start this transformation I'm hoping for. Again thank you for the great advice!