Newbie: want to lose 20lbs of fat and get to 5% bf

[b1x]

Hi all,

I'm a pure Newbie to this forum, love it so far!
anyway.

I’m
5'6"
202lbs
My Goal is 175 to 185 (not sure what I’ll look like at that weight that’s why there’s such a wide range.
I want to get my body fat down to 4% or 5% just to do it once in my life then increase it to whatever’s healthy where my abs still show.

I NEED HELP with my diet. I have a decent amount of muscle on me; I train each body part once a week. Usually doing 4 different exercises for 4 sets each. 1 warm up for 15ish reps then 3 more sets as heavy as I can for as many reps as I can which is usually set 2=12-13 reps, set 3=8-10 reps, set 4=5-8 reps.
I sometimes do super sets or strip weight off but rare.

This is how I recently started eating

Meal 1- 40g whey protein, 1 cup cooked steel cut oat meal, both in water only

Meal 2- broiled chicken breast (70grams cooked weight) and 3/4 cup cooked brown rice or 1 cup cooked steel cut oat meal

Meal 3- broiled chicken breast (50grams cooked weight) and 3/4 cup cooked brown rice, green veggies 1/2 cup cooked.

WORK OUT

Meal 4 RIGHT AFTER WORK OUT- broiled chicken breast (70grams cooked weight) and 3/4 cup cooked brown rice or 1 cup cooked steel cut oat meal
with green veggies 1/2 cup cooked.


Meal 5- broiled chicken breast (50grams cooked weight)
with green veggies 1/2 cup cooked.

Meal 6- before bed -40g whey protein with banana

Not sure the exact calories.

I'm thinking I should be aiming to eat 1500 calories a day,
I want to put a LITTLE more muscle on and go from 202 to 175-180ish

What do you guys think?

[b1x]

sorry,
I use
-2 table spoons a day of Renee's Teriaki sauce 40 calories, 6grms fat
and
-1 tea spoon olive oil
- 1 apple a day and or peach

Suplaments I take:
1-Vitamin c
1-vitamin b
1-joe weider multi vatimin multi mineral pack (has oils and all)
1- calcium and magnesium
1- ZMA before bed

powder glutamin and
powder BCAA
with both protein shakes

Thats about it!

[b1x]

Also I do NO CARDIO at this point yet.

[cphafner]

That sounds like way too few cals. You will be burning up your muscle. What is your maintenance level?

[b1x]

That sounds like way too few cals. You will be burning up your muscle. What is your maintenance level?

Im not sure, I was eating horribly for the last few years. twice I went on a no card diet similar to Dr Berstein and lost alot of weight (prob muscle too)
other than that I ate all over the place.

So I've been doing this for 1 week and seem to have lost 3lbs.

My pants are getting looser so I assumed that was a good thing.

I put muscle on pretty nicely but VERY HARD top lose fat