Diet check please

[groovy]

I have finally took some time and counted the calories and made the food plan.

The food plan is what am i currently eating and seems like a lot of calories for the amount of food im consuming. Hopefully i didnt make huge mistakes. :pray:

Also i didnt bother including protein from small things like milk, peanut butter and so on.

I got the calories/fats/protein from calorie king website.

30yr, 86kgs, 15% or little more currently and planning to cut.

What should i reduce or increase to bring the calories down.

Also from recent posts lot of people suggested that 200g protein is more than enough.

Any suggestions. Thanks.

[mike27]

whats ur bmr?

[groovy]

whats ur bmr?

just checked and the BMR comes to 1922. But i thought BMR is not really that accurate when it comes to Bodybuilders/PL's and so on. But its only for indicative purposes. I could be completely wrong though. :shifty: :shifty:

[mike27]

shit, thats not a lot of calories for your weight

are u tall too?

if thats correct then you need to eat 300-500cals less than that per day to loose weight

[groovy]

shit, thats not a lot of calories for your weight

are u tall too?

if thats correct then you need to eat 300-500cals less than that per day to loose weight

5'9 bro. Not too tall though.

[Phedder]

shit, thats not a lot of calories for your weight

are u tall too?

if thats correct then you need to eat 300-500cals less than that per day to loose weight

NO! You should not eat below your BMR. BMR is what's required for your body to keep the base (hence basal) processes going in your body and sweet f*ck all else. You will feel like utter crap eating 300-500cal below that for any extended period of time, and unless going into ketosis, lose a shitload of muscle as well. People shouldn't even bother with those calculators, they're worthless and everyone is different. People need to find their maintenance calories (calories at which they do not gain or lose weight going about their daily lives) and then create a deficit below that, to what extend depends on how the person wishes to diet.

With that being said, I also think you should include the protein from milk and peanut butter in your totals, it makes a difference. 40g of peanut butter depending on brand would be ~10-15g protein and 300ml of milk would be ~10-15g protein as well.

Are you gaining, maintaining, or losing weight while eating that diet?

[groovy]

With that being said, I also think you should include the protein from milk and peanut butter in your totals, it makes a difference. 40g of peanut butter depending on brand would be ~10-15g protein and 300ml of milk would be ~10-15g protein as well.

Are you gaining, maintaining, or losing weight while eating that diet?

Well actually i was having 200gm of chicken till last week and i cut it down to 180gms this week.

I was bulking till now and did gain bit of weight (hopefully not all fat) from 77-86kgs. And it looks like the weight has stopped now and is being stable.

I dont like doing cardio, but it i might have too

[Phedder]

So that diet is close enough to maintenance if you're weight has been stable for a while. Create a few hundred cal deficit and you should start dropping weight, decrease cals through food, increase expenditure through cardio, or a bit of both. I'd try not to drop any fat from the diet though, already a tad low for my liking, but I love fat =P~ Hope you're adding plenty of spices too, looks boring :?