A little background information- I am 25-soon to be 26, 6'2" 220lbs and I estimate my body fat to be around 18%. I work out 3 days a week and play a sport once a week. I work a pretty active job (mechanic) 5-6 days a week. When I calculated my TDEE I chose the "moderate" activity level. If I was wrong in doing that please correct me. According to the TDEE formula on this site, my TDEE is 2,726 cals. My goal here is to lose some body fat. I would like to try to get down to around 12%. My current diet is as follows:
Meal 1:
1 1/2 cups oats 450cal/15pro/81carb
1 cup egg whites 125cal/25pro/5carb
1 scoop whey 120cal/24pro/3carb
Total: 695 cals / 64g protein / 89g carbs
Meal 2:
60z chicken (weighed cooked) 240cal/54pro/0carb
2 cups rice (measured cooked) 340cal/8pro/76carb
Total: 580 cals / 62g protein / 76g carbs
Meal 3:
6 whole eggs 420cal/36pro/0carbs
1 large baked sweet potato (~300g) 180cal/4pro/41carb
Total: 600 cals / 40g protein / 41g carbs
Meal 4:
2 cups oats 500cal/20pro/108carb
2 cups egg whites 250cals/50pro/10carb
1 scoop whey 120cal/24pro/3carb
Total: 870 cals / 94g protein / 121g carbs
My totals for the day are: 2,745 cals. / 260g protein / 327g carbs.
I have almost completely cut out sugary drinks from my diet. I drink mostly water and crystal light. I will sometimes substitute salmon or tilapia as my source of protein for meals 2 or 3. But they are all very similar in macros. I will have a rice cake or some low fat peanut butter as a small snack if I get hungry. And I allow myself one cheat meal a week. Im not sure if I should go any lower on the calories because my job is pretty physical and involves a lot of walking and moving all day. I have been on this diet for almost 3 weeks now and I would appreciate any input or advice.
Meal 1:
1 1/2 cups oats 450cal/15pro/81carb
1 cup egg whites 125cal/25pro/5carb
1 scoop whey 120cal/24pro/3carb
Total: 695 cals / 64g protein / 89g carbs
Meal 2:
60z chicken (weighed cooked) 240cal/54pro/0carb
2 cups rice (measured cooked) 340cal/8pro/76carb
Total: 580 cals / 62g protein / 76g carbs
Meal 3:
6 whole eggs 420cal/36pro/0carbs
1 large baked sweet potato (~300g) 180cal/4pro/41carb
Total: 600 cals / 40g protein / 41g carbs
Meal 4:
2 cups oats 500cal/20pro/108carb
2 cups egg whites 250cals/50pro/10carb
1 scoop whey 120cal/24pro/3carb
Total: 870 cals / 94g protein / 121g carbs
My totals for the day are: 2,745 cals. / 260g protein / 327g carbs.
I have almost completely cut out sugary drinks from my diet. I drink mostly water and crystal light. I will sometimes substitute salmon or tilapia as my source of protein for meals 2 or 3. But they are all very similar in macros. I will have a rice cake or some low fat peanut butter as a small snack if I get hungry. And I allow myself one cheat meal a week. Im not sure if I should go any lower on the calories because my job is pretty physical and involves a lot of walking and moving all day. I have been on this diet for almost 3 weeks now and I would appreciate any input or advice.
Time to get serious- Calculated my TDEE and macros please help!
