Hey guys, was in here around august trying to figure out a diet to lose fat. I lost about 20 lbs, but I haven't really gone down at all the last couple weeks.. I got a little lazy on lifting/cardio so I added those back in 3x week.. I'm wondering if anyone can critique my current diet.


BMR: 2088
TDEE: ~3000

6'0, 230 lb, about 22-23% bf

goal: lose another 20+ lbs

Non-workout days:



Workout-days: (I do PWO 30 mins LI cardio or 20 mins of HIIT (I alternate))



the bagel and whey shake are taken PWO


My split is about 40/40/20 protein/carbs/fat

Any suggestions on what to tweak? Is my split good or should I change it? I'm also aware I'm not getting much veggies, but I really hate them, heh..

P.S. should I do a refeed? If yes, how many cals/carbs do you guys suggest I aim on my refeed day?

Thanks!