Need to drop down from 185 to 165, please critique my diet

[Agent Dana Scully]

Hey guys, this is my stats:

My goal is to drop down from 185 to 165
I'm 5'7
my BF% is @ 18%
I'm 28


This is what i typically eat, even when I'm not "cutting/dieting"

Meats: Chicken breast, lean ground beef, turkey breast, sirloin, beef chuck, tilapia, salmon, snapper, eggs

Vegetables: Broccoli, Ochra, Coliflower, Spinach, Tomatoes, carrots, scallions, onions, green/yellow/red peppers, lettuce, arugala, romaine lettuce, garlic, etc...

I also buy Plain Low-Fat Yogurt with probiotics/acidophilus, and low fat cottage cheese. I usually eat that stuff together mixed with flaxseed, wheat germ, and whey protein.

I try to eat 6 meals a day. On a bad day i eat 4.

From the above, you can mix match the meats and vegetables to get an idea of what i eat per meal.

ex. Chicken Breast w/ broccoli
Turkey breast w/ spinach tomatoes

There's a climbing trip in 2 months, and i want to drop 20lbs so i can be lean/light when i climb.

Any suggestions, or questions?

 

[Agent Dana Scully]

Okay, i calculated this on Fitday.com

Average/by day:

cals: 2,146
fat(g): 110.4g
carbs: 95.6g
protein: 195.2g

the ratio is
fat: 46%
Prot: 37%
carbs: 17%

 

[Agent Dana Scully]

Meal one:

1 med sized Chicken breast
1 tablespoon olive oil
2 cups cooked broccoli
(i usually take a vitamin pack with this, probiotics, fish oil)

Meal 2

4 slices of Turkey breast
2 cups of spinach (salt and vinegar)
1 table spoon olive oil

Meal 3
2 cups of plain low fat yogurt mixed with
1 cup low fat cottage cheese with
1 scoop whey protein powder (24g of protein)
1 table spoon of wheat germ
1 table spoon of flaxeed oil

meal 4

4 whole eggs boiled
2 cups of arugula (salt vinegar)
1 tablespoon olive oil

Work out

Meal 5
1 scoop protein powder, 24g of protein
8 oz of Almond milk

Meal 6
1 cup cooked lean 98% ground beef
2 cups of lettuce

 

[Tami Bellon]

It looks pretty good. Just don't start losing too fast, if you do - add a little more protein in there (like 45-50%).

Don't know what your caloric intake was before this diet, so it's hard to say if this will be enough.

 

[sonicwaste]

what's your training/cardio look like.

Depending on that, your calories may be a bit on the low side... You are eating just a hair under your BMR... Rather see you what your TDEE is or how many additional calories you are burning...

You can use your TDEE, or calculate what you are burning through training... Sometimes I feel it can be more accurate than TDEE.

So let's say your BMR is 2200 calories, you burn 400 cals per day through cardio, 300 cals from lifting... So in essence you are burning roughly 2900 calories per day... So may be better to be in the range of 2400 calories during your training days, then lower to 2200 calories on your off days... for example.

 

[Agent Dana Scully]

Sorry for not replying... I found my password to Fitday.com.... I've been eating around 2,100 calories a day. I was using the Mifflin equation for my baseline metabolism, and it says I burn 2325 calories a day just by being sedentary. I go to school most of the day, and study at home sitting down for the majority of my day. Then, on the days I train (4 days outta the week), I bike for 30 min, covering 8 miles, it says that i burn 360 calories, and for an hour of lifting, it says i burn another 330 calories. So, on average, during a day, i'm burning 3000-3200 calories a day. On my off days, when i don't train, i do an hour of yoga (2 days outta the week), and i rest entirely on sunday.

 

[Agent Dana Scully]

Here is what i eat looks like on a typical day (its about 30/30/30)

http://img196.imageshack.us/img196/4480/diet.png

And here's what my typical work out day looks like (when i lift and do cardio):

http://img32.imageshack.us/img32/6650/caloriesburned.png

Thanks in advance!