Want to cut help me with diet
I am 6"4 210lbs around 15% bf
I have come up with the following diet - I know its not perfect yet but the point to remember is I KNOW I CAN FOLLOW THIS DIET i.e. the preperation availability of foods, i will be able to eat it regardless of taste etc.
Previous to this I have always aimed for 50g protein each meal and kept the carbs low with out counting.
i thought a 50/25/25 woudl be suitable but even that seems way more carbs than im used to and I want to cut.
So i have come up witht he following:
I drink 4.5 litres a day of water, multivitamin in the morning
Breakfast - 60 oats (40 carbs) 25 raisins (20 carbs) 50 protein (50 protein) 2 tspn olive oil (10 fat) 50/60/9
10.30am - chicken ( 30 protein) 40 brown rice (30 carbs) 2tspn olive oil (10 fat) 100 veg 50/30/9
2pm - 200 chicken (50 protein) 40 brown rice (30 carbs) 2tspn olive oil (10 fat) 100 veg 50/30/9
5.30/6pm - 1 tin tuna (30 protein) 2tspn olive oil (10 fat) 50/30/9
Post - 50 dextrose (50 carbs) 50 protein
Dinner (about an hour after training) - 200 Chicken (50 protein) 200 grams brocolli 2 tspn olive oil (10 grams)
Pre bed - 50 protein 2 tbspn Peanut butter ( 15 fat)
This works out at:
310 Protein, 150 Carbs 65 fat
Now I have a number of questions:
1. my fats are really low - especially when my carbs are low - suggestions to ramp them up? would it be ok to have 3 teaspoons of olive oil rather than 2?
2. When i am taking a food for a particular macro (i.e. the oats are for carbs) I am not counting the protein/fats in it as they are quite low - is this ok? other wise it would be a lot harder to work out considering all the different things in everything
3. Otherwise how does this look for someone wanting to cut - really appreciate advice?
4. Can i substitute the mixed veg for fruit at all? i.e. maybe 100 grams of bluberries? or is this not good for someone wanting to cut? or maybe every other day?