Shoudl I change my diet?

[Go For Gains]

Ok, im 223lbs..5'11...In January..I was 245 (bulky). My goal is to get down to 210lbs or lower, I think I will look bigger and be shreaded like a mofo. I think I have good size. but that my two cents... currently I say im around 13%bf? dont know guess

Along with diet I will be adding cardio after my weigth training. 30 min total, 15 min on bike, 15 min on tread mill, with steady walk...incline up. Monday, Wednesday and Saturdays..is when I will do cardio.

Diet:

BKSFS 6:30am
6 eggs
1/2 cup oats dry

Snack
50g protein shake

Lunch 12:00pm
8oz of pre sliced meat of either Turkey or Chicken, and 1 cup of brown rice.

2:30pm
Can of tuna fish w/1 slices of whole wheat bread

4-5 gym time, so after
50g protien shake, 10grams glutamine, 5-10grams BCAA's

6-8 Dinner time
Lean meats such as chicken, steak or fish..veggies only..NO carbs from breads..


Night snack 10pm
50grams protein shake or 1 cup cottage cheese with 1T ANPB

Im worried that its not enough Clean Cals..bu will see..cause even now its 9:30 am...and Im hungery...so I might try to force more egg whites in am

 

[Captain FT]

Ok, im 223lbs..5'11...In January..I was 245 (bulky). My goal is to get down to 210lbs or lower, I think I will look bigger and be shreaded like a mofo. I think I have good size. but that my two cents... currently I say im around 13%bf? dont know guess

Along with diet I will be adding cardio after my weigth training. 30 min total, 15 min on bike, 15 min on tread mill, with steady walk...incline up. Monday, Wednesday and Saturdays..is when I will do cardio.

Diet:

BKSFS 6:30am
6 eggs
1/2 cup oats dry

Snack
50g protein shake

Lunch 12:00pm
8oz of pre sliced meat of either Turkey or Chicken, and 1 cup of brown rice.

2:30pm
Can of tuna fish w/1 slices of whole wheat bread

4-5 gym time, so after
50g protien shake, 10grams glutamine, 5-10grams BCAA's

6-8 Dinner time
Lean meats such as chicken, steak or fish..veggies only..NO carbs from breads..


Night snack 10pm
50grams protein shake or 1 cup cottage cheese with 1T ANPB

Im worried that its not enough Clean Cals..bu will see..cause even now its 9:30 am...and Im hungery...so I might try to force more egg whites in am

Using the Harris-Benedict formula to calculate total calories based on weight. This is very accurate in all by extremely muscular or overfat people which i am assuming you aren't either.

BMR = 66+ (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in year)

1in. = 2.54 centimeters
1kg =2.2ilbs

I don't know your age so i'll let you do the calculations

Once you get your Basal Metabolic Rate, that is your daily calorie intake just for maintenance. Then you can take your BMR and multiply it by the following to get your total daily energy expenditure:

Little to No Exercise - BMR x 1.2
Lite Exercise (1-3 dys/wk) - BMR x 1.375
Mod. Exercise (3-5dys/wk) - BMR x 1.55
Very Active (6-7dys/wk) - BMR x 1.725
Extreme (6-7dys/wk 2x/dy) - BMR x 1.9

This will give you your TDEE and once you figure that out then you get to have the fun time of counting your calories for the day. If you are cutting try dropping your calories to no more than 15%-20% below maintenance

 

[MadMetal]

Ok, im 223lbs..5'11...In January..I was 245 (bulky). My goal is to get down to 210lbs or lower, I think I will look bigger and be shreaded like a mofo. I think I have good size. but that my two cents... currently I say im around 13%bf? dont know guess

Along with diet I will be adding cardio after my weigth training. 30 min total, 15 min on bike, 15 min on tread mill, with steady walk...incline up. Monday, Wednesday and Saturdays..is when I will do cardio.

Diet:

BKSFS 6:30am
6 eggs
1/2 cup oats dry

Snack
50g protein shake

Lunch 12:00pm
8oz of pre sliced meat of either Turkey or Chicken, and 1 cup of brown rice.

2:30pm
Can of tuna fish w/1 slices of whole wheat bread

4-5 gym time, so after
50g protien shake, 10grams glutamine, 5-10grams BCAA's

6-8 Dinner time
Lean meats such as chicken, steak or fish..veggies only..NO carbs from breads..


Night snack 10pm
50grams protein shake or 1 cup cottage cheese with 1T ANPB

Im worried that its not enough Clean Cals..bu will see..cause even now its 9:30 am...and Im hungery...so I might try to force more egg whites in am

The egss you are eating are whole or white? I suggest white eggs. I also think you should eat more fibrous carbs such as veggies throughout the day. I highly recommend as much fiber as you can get while cutting. Do you know how much carbs and fats you're eating as well?

 

[Go For Gains]

Using the Harris-Benedict formula to calculate total calories based on weight. This is very accurate in all by extremely muscular or overfat people which i am assuming you aren't either.

BMR = 66+ (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in year)

1in. = 2.54 centimeters
1kg =2.2ilbs

I don't know your age so i'll let you do the calculations

Once you get your Basal Metabolic Rate, that is your daily calorie intake just for maintenance. Then you can take your BMR and multiply it by the following to get your total daily energy expenditure:

Little to No Exercise - BMR x 1.2
Lite Exercise (1-3 dys/wk) - BMR x 1.375
Mod. Exercise (3-5dys/wk) - BMR x 1.55
Very Active (6-7dys/wk) - BMR x 1.725
Extreme (6-7dys/wk 2x/dy) - BMR x 1.9

This will give you your TDEE and once you figure that out then you get to have the fun time of counting your calories for the day. If you are cutting try dropping your calories to no more than 15%-20% below maintenance

Thanks for the info, ill ge tback to you on the numbers...Im 33yrs old. I am not fat, I would say im have good size to me...I train 4-5 days a week and been doing it for 5 years. Im not new to the game, but new to tring to eat cleaner adn better...Ive always been bulky...Ive been 240lbs for 2 years..ive decided this was the year to get lean and ripped..so far im 1/2 way there.

 

[Go For Gains]

The egss you are eating are whole or white? I suggest white eggs. I also think you should eat more fibrous carbs such as veggies throughout the day. I highly recommend as much fiber as you can get while cutting. Do you know how much carbs and fats you're eating as well?

White

Dont know excatly but I say it low in carbs.........Veggies I do eat..I decided to change my diet a little..been doing during the day for some time now.Cals are lower than norm ..I usally try to eat 4-5k a day...but been having trouble lowering weight and cuttness. So I would say im lower than that cause I cut out alot....so Ineed to caculate may cal intake

 

[Captain FT]

If you are cutting try dropping your calories to no more than 15%-20% below maintenance

Meant to say 15-20% below your TDEE