Diet Help (Just not adding up)

[believer87]

So Im starting a trimming down diet
Current Stats:
6'3
252lbs
13%bf

Goal:
225lbs
7%bf

On workout days Im taking in a total of 3,612.5cal (425g Protein, 450g Carbs, 112.5g fats)
On non-workout days Im taking in 2,734.5cal (318g Protein, 337.5g Carbs, 112.5g fats)

My problem is that my Protein, Carbs and Fats are not adding up correctly. Im trying to keep within a decent range as not to put on fat but to minimize it.

Sample: Workout days 3,612.5 cal
Meal 1: Protein 30g, Carbs 27g, Fats 3g
Meal2: Protein 30g, Carbs 81, Fats 19g
Meal 3: Protein 37g, Carbs, 80g, fats 7g
Meal 4: Protein 30g, Carbs 60g, fats 11g
Meal 5: Protein 35g, Carbs 47g, fats 14g
Meal 6 Pre workout: Protein 30g, Carbs 30g, fats 5g
Meal 7 Post workout: Protein 50g, carbs 10 grams, fats 3g
Meal 8: Protein 50g, Carbs 7, Fats 27g
Meal 9: Protein 40g, Carbs 7, Fats 10

Deficiency: Protein 93g, Carbs 101g, Fats 13.5g

Sample: Non Workout Days 2,734.5 cal
Same as above Minus the Pre/Post workout meal

Deficiency: Protein 60g, Carbs 28.5, Fats 21.5g

Can someone help me out here and get me on the right track. If anything lacks in my routine its the nutrition portion not because I dont eat clean because my diet is very clean. At times I dont eat the right amount of the right stuff.. A guessing game at times.. I want to get this down because my nutrition is the staple of it all...
Thanks Guys
all advice and help wanted/Needed

 

[JudoJosh]

I wouldn't sweat it bud. Your over eating protein and carbs anyway so not hitting your set numbers you have there arent gonna make or break your diet.

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[believer87]

I wouldn't sweat it bud. Your over eating protein and carbs anyway so not hitting your set numbers you have there arent gonna make or break your diet.

Sent from my Samsung Galaxy S(TM)II using Tapatalk 2

Can you explain to me what you meant? Should I be lower with my numbers?

 

[JudoJosh]

First let me say optimal intake is relative to the individual and their activities and metabolic efficiency.

That said for your average joe at your weight and activity level the number you have posted for your carb and protein intake are way more than enough. Now this isn't to say you should cut back or readjust. If what your doing is working and you are consistently progressing towards your goals with those numbers then by all means keep it up. My comment was more saying that if you are coming up, what looks like 60-90 something grams short than your goals, it isn't going to manifest into that much of a difference because overall you are taking in plenty of protein and carbs. Especially if you are trying to loose weight.

If you are really concerned over hitting a set calorie amount, add a tbsp or a couple tbsp of coconut oil to your diet and you should hit whatevercalorie goal you have set for yourself easily

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[believer87]

Ok makes sense... But you would say that protein carbs and fat are adequate for what in trying to go for?

 

[Jiigzz]

If the diet is geared towards a cut, and you are noticing a drop in bf% values; then yes, that diet is fine.

 

[cabrunner6480]

So Im starting a trimming down diet
Current Stats:
6'3
252lbs
13%bf

Goal:
225lbs
7%bf

On workout days Im taking in a total of 3,612.5cal (425g Protein, 450g Carbs, 112.5g fats)
On non-workout days Im taking in 2,734.5cal (318g Protein, 337.5g Carbs, 112.5g fats)

My problem is that my Protein, Carbs and Fats are not adding up correctly. Im trying to keep within a decent range as not to put on fat but to minimize it.

Sample: Workout days 3,612.5 cal
Meal 1: Protein 30g, Carbs 27g, Fats 3g
Meal2: Protein 30g, Carbs 81, Fats 19g
Meal 3: Protein 37g, Carbs, 80g, fats 7g
Meal 4: Protein 30g, Carbs 60g, fats 11g
Meal 5: Protein 35g, Carbs 47g, fats 14g
Meal 6 Pre workout: Protein 30g, Carbs 30g, fats 5g
Meal 7 Post workout: Protein 50g, carbs 10 grams, fats 3g
Meal 8: Protein 50g, Carbs 7, Fats 27g
Meal 9: Protein 40g, Carbs 7, Fats 10

Deficiency: Protein 93g, Carbs 101g, Fats 13.5g

Sample: Non Workout Days 2,734.5 cal
Same as above Minus the Pre/Post workout meal

Deficiency: Protein 60g, Carbs 28.5, Fats 21.5g

Can someone help me out here and get me on the right track. If anything lacks in my routine its the nutrition portion not because I dont eat clean because my diet is very clean. At times I dont eat the right amount of the right stuff.. A guessing game at times.. I want to get this down because my nutrition is the staple of it all...
Thanks Guys
all advice and help wanted/Needed

Math isn't adding up 425g of protein=1,700 calories 450g of carbs=1,800 calories 112.5g of fat= 1,012.5 That's a grand total of 4,512.5

What's your maintenance calories at? Go 500 calories under that. Add 800 calorie deficit of cardio a week.

I suggest: 1.2g of protein per LBM(lean body mass)
.4g of fat per LBM
the remainder of calories left for carbs

An example of a person with 200 pounds of LBM:

200x1.2=240g of protein(x4=960 calories)
200x.4=80g of fat(x9=720 calories
Total calories of protein and fat=1,680
Say this persons target calories for deficit is 2,900.
2,900-1,680(calories from protein and fat)=1,220 calories left over for carbs. Divide that by 4, and you have 305g of carbs.

So his daily macros would be 240g of protein; 305g of carbs; 80g of fat. For a total of 2,900 calories/day.

 

[believer87]

Thanks cabrunner.. I'm trying to get the diet down so yeah things def didn't add up right..

 

[believer87]

And again cabrunner great info and sample for me to follow

 

[cabrunner6480]

And again cabrunner great info and sample for me to follow

No problem. I got the info from a guy on YouTube. His nutrition info has helped me out tremendously. Icecreamfitness is his channel, his name is Jason Blaha. Guy from Texas, that now lives in the UK. He has a wealth of knowledge and even talks openly about "gear" use, since its not illegal in the UK.