Take a look at my weight loss diet, Macros are included of course.

  1. Take a look at my weight loss diet, Macros are included of course.


    Wanting to go from 20% to 10% ASAP.
    230lbs @ 20%
    5'9"
    Please take a look!

    Calories Protein Carbs Fat
    Meal one
    6 gg white omelet with slice of 2% cheese 153 26 3 2.5
    TLC oat bar 130 2 24 3
    Meal 2
    2 tbsp almond butter 190 7 6 16
    2 slices wheat bread 200 8 40 4
    1 apple 95 0 25 0
    Meal 3
    8oz chicken 249 52 0 3
    medium sweet potato 103 2 23 0
    Meal 4
    8oz New York Strip 390 67 0 12
    Cup o rice 230 5 42 4.5
    Post workout
    Protein shake 210 30 12 5
    Total
    1950 199 175 50


  2. I think your diet looks good, but a missing piece of the puzzle is your caloric expenditure. How much of a deficit will this be below your maintenance level? Conventional Wisdom seems to say shooting for about 750 Cals below maintenance is a great place to start.

  3. Yeah it's where I need to be.
    •   
       


  4. Looks okay, however you need more fat.

    You should consume 0.4g of fat per pound of lean mass. With your lean mass being about 185 pounds at 230 and 20%, your fat consumption needs to be in the 70-80g area. Try and switch some of your carbs for some good fats to balance this out.

    You could probably get away with eating more than 2000 calories at your size. Either way stagger down to the calorific target you have set (dropping about 200-400 per week), rather than jumping from say 3500 down to 2000.

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