Please look at my cutting diet

[jared530]

weight: 175lbs
BF%: 12-13
Height: 5-8
Goal: shed body fat while retaining muscle
Training: 5x5

Also im looking for a different training style, because 5x5 is getting hard with this diet. Also how much cardio should I implement?

What should my fat/carb/protein ratio be? And if Im still not losing weight, what category should I cut from?


Meal 1
1 whole egg, 4 whites
Cals: 134 fat: 4.5g carbs: 1 protein: 22g
Cup Oats
Cals: 300 fat: 6g carbs: 54g protein: 10g

Total: 434cals/10.5g fat/55g carbs/32g protein

Meal 2
Peanut butter sandwich
Cals: 360 fats: 18g carbs: 42g protein: 15g
Yolplait yogurt
Calories: 100, Total Fat: 0g, Carbs: 20g, Protein: 5g

Total: 460cals/18g fat/ 52 carbs/ 20g protein

Meal 3
Can tuna only
Cals: 150 fat: 1.5g carbs: 0g protein: 33g

Meal 4 PWO
2 scoops whey
Cals: 220 protein 54g

Meal 5
4oz chicken breast + 1C broccoli
Calories: 25, Total Fat: .5, Carbs: 5, Protein: 3
Calories: 130 Fat 1g Carbs 0.0g Protein 27g
Total: 155cals/1.5gfat/5gcarbs/30gprotein

Meal 6
2 scoops whey
Cals: 220 protein 54g


TOTAL: 1639cals/ 31.5g fat/ 112g carbs/ 223g protein

PERCENT: 8.6% Fat / 30.6% Carbs / 60.8% Protein

 

[Quad-smack]

Too few calories, too much carbs, not enough EFA's...
Multiply goal weight (in KG) X 33 Kcal = Daily total.
Then Break down the total into:
50% Protein
25% Carbs
25% EFA's
Get that in over 5-6 meals per day.
Best of luck with your project.
Quad

 

[Ness]

None of your solid meals are very balanced. Meal 2 is just bad. You need pick better food choices all around....Unprocessed foods, EFAs, fresh green veggies and fruits, and lean meats need to be the staples of your diet. Keep at it, you'll get it!

example:
4-6oz cooked boneless skinless chicken breast
1TBL Extra Virgin Olive Oil or 1 ounce raw nuts
1 piece of fruit or 1/4 cup oats
1 cup green veggies