Fat loss and muscle retain/gain diet

Hi Guys,
A bit of background first…
I used to train a few years ago and had a decent build with average BF levels. Over the past few years I have done some damage to my physique by extremely poor nutrition, stress and zero physical activity. My muscles have come right down and I am carrying a fair amount of fat. About 6 months ago I started dieting in order to lose BF and acquired some help from the weight loss section on the forums. I lost approx 10 kilos from which some was fat, some was water and some muscle. I still want to carry on losing the fat but cannot bare to see any more muscle go. I believe part of the reason I lost muscle was too much cardio. I have now however decided in order to retain muscle and drop further fat I need to join a gym and lift weights again. I will be training two days a week (Sat & Sun) because I work Mon-Fri on two jobs and barely have time between them.
My Height is 5ft6in
I now weigh 82kg (+ or -)
I am 27 years old
Now my diet will be based around the idea of deficiting cals during the week and keeping them at maintenance levels on the weekend in order to keep the muscles well fed on training days.
 
Mon – Fri
 
6.40 – 3 Boiled Eggs (full) + whey in water + apple (300Cals) (30 grams Prot)
7.00 – Leave for work
8.00 – Arrive at work
9.30 – Steamed Veg (birdseye microwaveable 50cal bag) or two rice cakes + Half tin tuna mayo  (270Cals) (20 grams Prot)
12.30 – small chicken breast diced salad + 2 spoons morrisons chilli infused olive oil + 100g natural low fat yoghurt + piece of fruit (300Cals) (50 grams Prot)
2.30 – 150g Cottage cheese mixed with 1 scoop of whey and half teaspoon organic PB + handful nuts (200Cals) (25 grams Prot)
4.30 – Tilda Microwavable steamed rice + baked salmon fillet (600Cals) (30 grams Prot)
5.20 – Leave Work
6.00 – Arrive to Second Job (slightly physical… burn around 400-500 cals)
8.30 – Normally arrive home + 2 scoop whey in water (3x/week) (100cals) (20 grams Prot)
9.10 – 45 mins of spin bike (3x/week) HR average 140BPM (500 cals burned)
10.10 – 100 g cottage cheese + 1 scoop whey + 1 scoop casein in water (135Cals) (40 grams Prot)
SLEEP
 
Total: Approx 1905Cals + 215g protein
BMR with activity factors in mind (excluding eve job): Approx 1900Cals
 
Burned through work and Exercise on cardio days@ 3days/week: 900 Cals
Burned through work on non-cardio days@ 2 days/week: 400ish Cals
 
Total Deficit: 3500 cals a week approx
 
These are all approx figures based on packet values and rough calculation using calorie counting websites.
 
I also have fish oil caps, which due to me having salmon often I will only limit to 2 caps a day.
 
Sat & Sun
 
1.Wake Pre WO: 2 scoops Whey in water + 80g oats in SS milk (670 cals) (50 grams prot)
TRAIN
2. Post WO immediately: 2 Scoops Whey in water with glutamine (100 cals) (20 grams prot)
3. Post WO hour later meal: Tilda Microwavable steamed rice + baked salmon fillet (600Cals) (30 grams prot)
4. 2 scoops Whey in water  + Steamed Veg (birdseye microwaveable 50cal bag) + Half tin tuna mayo  (320Cals) (35 grams prot)
5. 2 Scoops Whey in water + Handful Nuts + piece of fruit (220 Cals) (25 grams prot)
6. Meal: small chicken breast diced salad + 2 spoons morrisons chilli infused olive oil (220 cals) (40 grams prot)
7. 100 g cottage cheese + 1 scoop whey in water + 1 scoop casein (185Cals) (35 grams prot)
 
Sleep
 
Total Approx: 2315 Cals + 235g protein
Burned through Weight training and daily activites: 400 odd Calories bringing total down to maintenance.
 
I’ll also confess I sneak a cup of tea here and there with a drop of milk and 1 sweetex.
 
I have not measured carb amounts but will trial and error with them. If I struggle to shift fat, I will lower carbs.
 
Please rip this diet to shreds if need be as all help will be appreciated and all advice taken on board. Many Thanks.
 
 
 
 

It's very low in carbs.  Any particular reason why you've opted for low carbs?

I thought in order to lose fat generally most people tend to stick to low carbs.
The first half of my day (first job) is an office job where i dont get much physical activity so i keep my carbs nearer the latter part of the day where i have more physical activity. Do you think i should add more carbs, experiment and tweak? or experiment with it as it is? Thanks.

I would add small protions of low glycaemic carbs through the day, or at least first thing in the morning and around your workout

Hey James

Just a quick one then, I'm in a similar situation, carrying a bit of fat - you know the gig, look great in a T-Shirt or vest, not so great shirt off! 

I'm pretty tight on my diet just now, not really consuming any fat during the day (desk bound job), just lots of fruit, veg and low fat yoghurt/cottage cheese, and I only eat fresh food anyway - meat and veg made fresh every night, the usual protein shake after training. Was wondering after reading this post though, what foods typically constitute low glycaemic carbs?

Carb foods which are low GI include:
Basmati rice, sweet potato, new potatoes, granary bread, wholewheat pasta, quinoa, oatcakes, porridge