Need opinions please

[WARG]

I am 26 yrs. old, 5'11" @ 242 lbs. 14% bf.
I've been training 5 years
I want to get to 9-10% bf.

Current diet:

Meal 1: 55g protein, 25g carb, 15g efa, multi vit.
Meal 2: 55g protein, 25g carb
Meal 3: 55g protein, 25g carb, 15g efa
Meal 4: 55g protein, 25g carb
Meal 5: 55g protein, 15g efa
Meal 6: 55g protein (bedtime)

My proteins are usually 3 shakes and 3 solid food sources (beef, chicken, etc)
Carbs are fresh spinach and oatmeal
I take one cheat day a week for now.

I train 5 days per week like this: Weights 40 minutes followed by 20 min cardio. I do cardio 3 - 4 days per week. I train in the evenings due to work.

Please give any opinions and/or advice you can.

Thanks

[ericg]

I think you need to get more fats in for sure. You are only eating 2125 calories and at your size, body composition, and level of activity you need more than that. I think you would need to jump the calories by about 500 or so more than what you are currently eating, those could come from mostly fats as well. That would bring you up to about 100g of Fat.

The amount of protein looks good, carbs may be bumped up a bit at first and then lowered once you hit a wall.

[raniali]

more fat for sure

[WARG]

more fat for sure


Cool, I will adjust my fat content to about 100g per day.

so I will be at 330g of protein, 100g of carbs, 100g of fat per day for a total of 2620 calories per day. How does that sound?

[Isaac Wilkins]

Not bad as far as macros go, but still probably low in cals. At 242 you're pretty good sized. How long have you been dieting?

[ericg]

Yeah I would say just bump up the carbos a bit more, track your progress, slowly cut the carbs when you stop losing the weight.

[WARG]

I have been dieting going on 3 weeks, however I havn't lost any weight yet, at least not on the scale. However, I just cycled off 1 AD last week, so that may have off set some weight loss as well.