Need help with cutting diet

[Sells1989]

I'm having a really hard time plugging in a diet to meet these macros I've come up with (not even sure if they're 100% correct). I've been working out for about a year. 6 times a week heavy lifting, I also do cardio for about 30 mins everyday. Here are the stats I'm able to provide of myself.

24 years old
5'8" = 173cm = 68"
178.5lbs = 81kg
34.5" waist at navel relaxed
15.5" neck
39.5" hips
12.5" forearm
7" wrist
Body Fat = 18%
Fat Mass = 34 lbs
Lean Mass = 144 lbs

So, plugging this into a few TDEE calculators I've come up with an average.

TDEE = 3230

Now I'm subtracting 20% for my deficit(is this enough?)

3230 - 20% = 2422.5

Then using a 40/40/20 for daily intake (is this right?)

40/40/20 = 969/969/484.5

242.25/242.25/53.8

Then I'm slightly altering to try and come up with a difficult diet.

protein = 300g carbs = 200g fats = 45g

And this is where I've been stuck for the past 2 days. I'm trying to plug in foods to reach this daily amount (eating every 3 hours). It looks something like this;

08:00am - Meal 1: 50g protein, 100g carbs, 10g fat

11:30am - Meal 2: 50g protein, 7g fat

02:30pm - Meal 3: 50g protein, 50g carbs, 7g fat

03:30pm - Workout

04:30pm - Meal 4: 50g protein, 50g carbs, 7g fat

07:30pm - Meal 5: 50g protein, 7g fat

10:30pm - Meal 6: 50g protein, 7g fat


Would appreciate any help or pointers. Thanks.

[Sells1989]

Bump. Dafuq?

[RipOwens]

3,230 sounds a wee bit high. TDEE should be LBM x 15.

[PerfectionPharma]

You're gonna have to spread your carbs around a little more and maybe concentrate your fats a little Also. Two meals of 6-8 oz lean meats will provide your protein requirements and hold you over for a few hours. A night time casein shake will pull another meal down leaving you with 3 meals at around 150 g of P 200g c and 40 or so of fats a cup of oats and 3 egg white and 3 whole eggs In the morning will knock out another 50 p, 60 c and 25 or so of fat and the last two you can eat like a normal person.

[PerfectionPharma]

Or you can do another lean meat/ shake and have a normal dinner with the wife or a few beers and whatnots with the guys. Just count and be strict, one day at a time

[tarmyg]

My values are almost EXACTLY what you have but I have a TDEE of 2700. Something is off.

~T

[Sells1989]

Well I got within 100 of 3230 using around 10 different calculators.

[RipOwens]

Well I got within 100 of 3230 using around 10 different calculators.

Look at it like this, if your LBM is 144. Using LBM x 15 gives you around 2,200 cals. That's the formula I use and I know others do as well. Many of the calculators are on the high side.

[Brazensol]

Use lean body mass x 15. From there a good place to start is 40% protein, 40% carbs and 20% fats.

Another possible route is to use body weight x 1 for grams of carbs, body weight x 1-1.5 for grams of protein and body weight x .4 for grams of fat. Carbs and protein have 4 calories per gram and fat has 9 calories/gram.