- You need to calculate your TDEE. There is a sticky at the top of the diet and nutrition section. My gut suspicion tells me 2064 and 2254 calories is going to be too low.
- To clarify your daytime meal is 1364 calories split over 3 meals, aka ~455calories per meal?
- Meal breakdown is confusing. Is your "Workout" meal consumed while you are actually training ? Which meal comes before your workout?
- I wouldn't count paprika in your macros
- Whey protein should be real food if you want to be 100% optimized
- I don't recommend drinking your calories on a cut (Milk). You are already at a calorie deficit so unless you have a really low appetite you want food that will have a high satiety (how full you feel)
- If your financial situation allows for it, replace the one chicken meal with a lean cut of beef (ie top sirloin). You have polyunsaturated fats from the nuts, monounsaturated fats from the avocado, the steak will give you saturated fats to complete the fat trio. If steak isn't an option, consider ground sirloin. If ground sirloin is not a budget option then go down to ground beef.
- Carrots are high in sugars and you are eating 250g of Fruit post workout. I would either lower quantity carrots and add in other veggies that you like (kale, spinach, broccoli, asparagus, etc all good options) or substitute. Picking 100g of veggies across say 2, 3, or 4 different vegetables is going to give you a more diverse micronutrient profile for vitamins/minerals.
- Overall fiber seems to be low - I would consider possibly a fiber supplement or banana perhaps as one of the fruit options if digestion becomes a concern.
- Are you doing your cardio postworkout? If you have the option to do fasted cardio in the morning you may want to try that.
- Track your progress on more axis. Scale and bodyfat are great metrics, but I would do weekly or bi-weekly measurements (Waist, Gut, Chest, Arm, Quad, Calf, Neck for example). To me, losing an inch on my gut or waist feels alot more satisfying than losing X lbs.
- Consider bloodwork - Thyroid, Lipids, Cholesterol, Vitamins/Minerals, etc. If you are deficient in anything you will want to address it either via diet or supplementation.
Your nutrition program is above average despite all the critique above, well done. Once you calculate your TDEE it will give you a better idea what the total calorie consumption would be. If you have a huge appetite, start at 350 calories below maintenance then go to 500.
Best of luck.
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Originally Posted by Windex
