cutting help

[deaman0667]

im in dear need of a cutting diet i want to get down from 160lb 20% bf to 15%bf or even lower
i do cardio like 30-40 mins a day and lift 4 times a week plus i box twice a week. i just kind of want a diet that would be good on a low income budget my bmr is 1816.301 and my tdee is 2815.27. Any help is apprectiated.

 

[EZ_E]

Lets' start with your diet now....Post up what you eat in a typical day and we'll go from there.....

 

[deaman0667]

meal 1: 6 egg whites and 1 cup oatmeal

meal 2 : 1 can tuna 2 egg whites some broccoli or carrots

meal 3: 2 chicken breast brown rice broccoli 2 grms creatine
workout
meal 4: 3 grms creatine 2 chicken breast broccoli natty pb and maybe some brown rice

meal 5: 2 cans tuna 2 carrots 2 tablespoons pb

meal 6: 30 grm supreme protein bar and 1 apple

meal 7 1 cup cottage cheese

 

[deaman0667]

someone......

 

[Thandie]

meal 1: 6 egg whites and 1 cup oatmeal

meal 2 : 1 can tuna 2 egg whites some broccoli or carrots

meal 3: 2 chicken breast brown rice broccoli 2 grms creatine
workout
meal 4: 3 grms creatine 2 chicken breast broccoli natty pb and maybe some brown rice

meal 5: 2 cans tuna 2 carrots 2 tablespoons pb

meal 6: 30 grm supreme protein bar and 1 apple

meal 7 1 cup cottage cheese

It looks pretty good.

I'd get rid of the bar and add another whole meal, since bars have fillers.
Instead of so much brown rice, replace one of the BR servings with sweet potato.
I dont know how many grams per meal of pro and carbs you're getting, but instead of cottage cheese before bed, I'd add Casein protein drink..
drink 1.5-2 gallon of water.