Critique of my diet for loosing fat please

Hey guys
 
I started a new diet after a while of slacking. My main aims are to loose fat as im pretty overweight. I weigh 15st 9lbs and my height is 6ft.
I am currently following the Mark Rippetoe starting strentgh ful body workout, I do this 3 days per week and after each full body workout I do 20 mins HIIT workout on the excersies bike. The other 3 days of the week I go for a either a HIIT workout which involves 20 mins of intervals (sprint 1 min jog 1 min) and 20 mins of jog OR just a simple jog at a steady speed for 50 mins.
 
My diet looks like this
 
Breakfast: 40g porridge + 275ml semi skimmed milk, 2 scoops of whey in water, handfull of almonds (50g) and an apple.
 
Snack: 2 pieces of fruit 
 
Lunch: 100g chicken or beef or cod steak + Loads of veg (pees, sweetcorn, carrots, green beans) + 40g cottage cheese
 
Snack: Handful of Mixed nuts (50g) or tablespoon of Whole Earth peanut butter
 
Train: full body workout or pure cardio session
 
PWO: 2 scoops of whey if a weights session + 2 or 3 haribo sweets
 
Dinner: 100g chicken or beef or cod steak + Loads of veg (pees, sweetcorn, carrots, green beans) + 40g cottage cheese
 
Before Bed: 1 scoop Casein powder 
 
What do you think?

Hi there
 
If you're just focusing on fat loss, then that sort of thing, with a few tweeks will be ok.  I doubt you'd gain any muscle though.  I would swap milk to skimmed and cut the Haribo post workout

James


Hi there

If you're just focusing on fat loss, then that sort of thing, with a few tweeks will be ok.  I doubt you'd gain any muscle though.  I would swap milk to skimmed and cut the Haribo post workout

 
What kind of tweaks would help here. I always drink skimmed milk so no problem there.
I was under the impression that you need to refuel your muscles with some kind of fast acting sugar after your workout so I would eat the haribo, but I was going to change this for dextrose (I think) tablets when I had time to go to the supplement shop

They're the tweaks I meant.
 
You can get dextrose tabs from chemists

Iv been reading up a bit more on nutrition and have observed that many people focus on the macros of their diet and then select foods around the numbers. 
So I worked out my calorie needs which i found to be 2470. Using my bodyweight in pounds I required 219g of protein. Using my BMR of 2470 I worked out I require 64g of fat and then the leftover calories means I need 145g of carbs.
 
So the macros are 219g of protein 64g fat and 145g carbs.
 
I have been following the above diet for a while but have not lost any weight, I think this may due to the fact that the diet is low in carbs. Will this level of macros still be good for weight loss?

I,m suprised you,re not loosing any weight with that diet, how long have you been using it?

I have been following that diet for 2 weeks, with 3 days worth of full body workout with a HIIT workout straight after. But I haven't kept an eye on the macros, that why I decided to do the maths and work out the proper macros, to do the maths I used this http://forum.bodybuilding...thread.php?t=121703981

Could someone please check over the macros I have worked out. I really want to know if this would help me loose fat, I dont want to be putting all that effort in when the diet and macros are flawed from the start.

Sounds like a good diet plan to me, apart from the haribo!

The Haribo is for energy??????
 
Should be shedding the lbs with a diet like that. For me the best way to loose fat is cardio