Need diet critique...

[thewolf49]

I'm 5'10", and looking to lose about 40lbs...I've put this together quick to see what you guys think...working out mon-fri 1 hr of weights.

Breakfast:

5 eggs scrambled with onions
16 oz skim milk with 1 scoop whey
2 pieces toast with 2 tbsp smart balance
Vitamin

40f
60p
50c

Lunch:
1 cup cottage cheese
1/2 cup almonds

45f
15c
45p

Post workout:

50g shake
2 cups raspberries
Vitamin

50p
34c

Dinner:

Meat and veggies (approx)

40p
10-40f

Totals:


206p
95-125f
84c

2015 calories - 2285 calories

How does it look? The only supplements I'm using are whey, a pre workout, and a multi. Maybe some BCAA's and creatine.

[thewolf49]

no one???

[xigotmailx]

How much do you weigh now?

[thewolf49]

About 230...would like to be 175-180

[ballerj63]

I'm 5'10", and looking to lose about 40lbs...I've put this together quick to see what you guys think...working out mon-fri 1 hr of weights.

Breakfast:

5 eggs scrambled with onions
16 oz skim milk with 1 scoop whey
2 pieces toast with 2 tbsp smart balance
Vitamin

40f
60p
50c

Lunch:
1 cup cottage cheese
1/2 cup almonds

45f
15c
45p

Post workout:

50g shake
2 cups raspberries
Vitamin

50p
34c

Dinner:

Meat and veggies (approx)

40p
10-40f

Totals:


206p
95-125f
84c

2015 calories - 2285 calories

How does it look? The only supplements I'm using are whey, a pre workout, and a multi. Maybe some BCAA's and creatine.

What's your maintenance level? Need to drop weight slow---adjust macros accordingly. Need about 1gm protein/lb bodyweight, 20-25% calories from fats the rest from carbs.

[hvactech]

a list of foods wont tell us anything. determine your tdee and report back

[Jiigzz]

a list of foods wont tell us anything. determine your tdee and report back

This.

Weight loss needs to be a slow process and while this may be undesirable your body will thank you for it. Find out your TDEE (total daily energy expenditure) and subtract NO MORE THAN 500kcals from this amount. Once weightloss plateaus, incorporate a re-feed then start again with a deficit until you reach your goal weight.

Re-feeds aren't the 'end all be all' but they help getting into single digit BF% and getting off that little bit extra.