My Current Diet- Advice Needed!

[saleemlala]

Hello everyone! I am new to the forum and would like to ask a question regarding my diet. I feel that I am doing it wrong, and hence would like some advice on where I am going wrong and what I should be doing instead.
I am looking to build muscle while reducing my BF% which is around 13.5 at the moment.

My diet:

Breakfast (around 9 am)
1 25G Whey Protein Shake with skimmed milk
3-4 egg whites

12 PM
Veg Sandwich with some cheese, along with a fruit juice

1:30 PM
200 Gms of Grilled Chicken Breasts

4:00 PM
Another Veg Sandwich or Some fruits like apple, watermelon or Papaya

7:00 PM (post workout)
1 25G Protein Shake with 10 G Glutamine

9:00 PM
200 GM Grilled Chicken usually

10:30 PM
3 Egg whites

[saleemlala]

Also, My muscles seem to be very soft most of the time, with only mass! It doesn't look or feel hard in anyway, so advice on that would also be highly appreciated!

[saleemlala]

Bump!

[Times Roman]

what is your macros per meal and total daily macros?

what is your tdee?

what is your protein intake requirement?

what are your stats?

you left a lot out.

a diet fit for a midget isn't suitable for a giant.

[saleemlala]

what is your macros per meal and total daily macros?

what is your tdee?

what is your protein intake requirement?

what are your stats?

you left a lot out.

a diet fit for a midget isn't suitable for a giant.

Well, here are my Stats:

I am 5'11
Weight: 81
BF%: 13.5 (Around that)

Protein Intake should be around 180 gms, considering 1gm per pound of bodyweight

[Khazima]

Your TDEE should be around 2600, given you exercise atleast 4 days a week. Now this is an estimate, it could be quite off given a lot of individual factors.

You need to count macros, I suggest using the app myfitnesspal but when you have PM privileges you can message times roman for his macro calculator.

180g protein is good, no need to go above 200 at your LBM.

To lose weight you need to burn more than you eat, to gain muscle you need to eat more than you burn. Your TDEE is roughly 2600 so count your macros and eat at 2600 for 2 weeks to see if that's your maintanence, if it is then eat 300-500 calories under maintanence and you'll lose roughly a pound a week.

If you want to gain muscle then eat 300 above maintanence, this is a lean bulk and should be adequate depending on how long you've been training.

Now you can do both, this is called recomping. You simply eat at maintanence and you'll slowly gain muscle as you slowly lose bodyfat. However it's an incredibly slow process and I'd say you're in the perfect position to do a lean bulk.