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

[Maxwell600]

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

Calories Protein Carbs Fat
[TABLE="width: 401"]
[TR]
[TD]Meal one[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]6 gg white omelet with slice of 2% cheese[/TD]
[TD="align: right"]153[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]2.5[/TD]
[/TR]
[TR]
[TD]TLC oat bar[/TD]
[TD="align: right"]130[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]3[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Meal 2[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]2 tbsp almond butter[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]16[/TD]
[/TR]
[TR]
[TD]2 slices wheat bread[/TD]
[TD="align: right"]200[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]4[/TD]
[/TR]
[TR]
[TD]1 apple[/TD]
[TD="align: right"]95[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Meal 3[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8oz chicken[/TD]
[TD="align: right"]249[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3[/TD]
[/TR]
[TR]
[TD]medium sweet potato[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]23[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Meal 4[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8oz New York Strip[/TD]
[TD="align: right"]390[/TD]
[TD="align: right"]67[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]12[/TD]
[/TR]
[TR]
[TD]Cup o rice[/TD]
[TD="align: right"]230[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]42[/TD]
[TD="align: right"]4.5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Post workout [/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Protein shake[/TD]
[TD="align: right"]210[/TD]
[TD="align: right"]30[/TD]
[TD="align: right"]12[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Total
[/TD]
[TD="align: right"]1950[/TD]
[TD="align: right"]199[/TD]
[TD="align: right"]175[/TD]
[TD="align: right"]50[/TD]
[/TR]
[/TABLE]

 

[franklin]

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.

 

[Maxwell600]

Yeah it's where I need to be.

 

[Teddy21]

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.