need help cutting carbs

[slipbobber]

can you guys/gals take a look at my diet. I would like to get my carbs down to about 25-30%. Right now I'm cutting but also trying to maintain what little muscle I have right now.
march 7
lunch: footlong sub roast beef
1 cup broccoli/cheese
dinner: chicken pot pie 2-3 cups
with plenty of water throughout the day.
cals 1364
fat 36g 25%
carbs 187 52%
prot. 75g 23%

march 8
1cup wheaties w/ 1/2 cup skim milk
1 can tuna
cottage cheese 1/2cup with mellon
broccoli/carrots 4oz
6oz yogart
venison sausage 4oz
3 cups coffee
veggie/beef soup 3 cups
1 glass of apple juice

cals 2157
fat 69 30%
carbs 235 42%
prot 148 28%

march 9

1 cup wheaties w/ 1/2 cup skim milk
4 whole eggs
6 oz yogurt
broccoli/carrots 4oz
2 slices white bread
16 smelt
apple med. size
chicken breast 6oz
oat meal 2 servings
1 whey shake
nothing but water all day and 1 glass skim milk for dinner

cals 2134
fat 69 30%
carbs 210 36%
prot 173 34%

additional info:
age 27
weight 208 with clothes/shoes
height 5' 10"
bf% 23.7% just had it done last night

 

[pintoca]

lower the carbs??? easy:

1. Up Protein
2. Keep fat at about 30%
3. Keep calorie totals the same
4. Carbs will go down automatically.

Start by ditching white bread and wheaties... go for oats and whole wheat bread instead... You really need to calculate beforehand. Planning is the key.

How does your training/cardio look?

2100 - 2300 cals seems to be a decent range for you. That day at 1300 was BAD!!!

 

[slipbobber]

I trian m,t,t,f
cardio w,sat
I just bought some whey so that should help with prot/carbs raito

 

[evander1972]

Yeh definitely up your protein its way to low, Im cutting aswell at the moment and because Im on a calorie deficit diet and Ive kept my protein intake the same I actually strugle now to add carbs in my diet to give me the right macro's.

 

[Makavelli]

Your diet needs a serious change bro. It sucks. Subs, chicken pot pies? You need to do lots more research.
For carbs eat oatmeal and yams. For protein eat lean steak, chicken, and salmon. Use flax oil for fat.

 

[ChefWide]

brocoli and cheese?


hmmm....

 

[gvc3k]

are sweetened yams unhealthy? the kind that comes in a can that says sweetened, brown sugar, or somethin like that..

 

[Makavelli]

are sweetened yams unhealthy? the kind that comes in a can that says sweetened, brown sugar, or somethin like that..

Don't eat those. They're filled with sugar. Buy the normal yams that you have to cook.

 

[LeonK]

lower the carbs??? easy:

1. Up Protein
2. Keep fat at about 30%
3. Keep calorie totals the same
4. Carbs will go down automatically.

Start by ditching white bread and wheaties... go for oats and whole wheat bread instead... You really need to calculate beforehand. Planning is the key.

How does your training/cardio look?

2100 - 2300 cals seems to be a decent range for you. That day at 1300 was BAD!!!

you know nothing about nutrtion so dont give out crap advice - ok

 

[pintoca]

This thread smells alterlicious!!! Yummm Yummm