Help me with my diet please (cutting)

[iwelch001]

I just started cutting again and I need help with my diet

Currently 5'10" 208lbs 20% bf


Breakfast
2 egg whites
2 whole eggs
4 slices turkey bacon
1 slice reduced fat cheese

326 calories
34g protein
21g fat

Snack
2% cottage cheese

90 calories
11g protein
3g fat

Lunch
1 serving brown rice
1/2 tablespoon olive oil
1 egg
7oz chicken

500 calories
56g protein
14g fat

Snack
whey protein (usually after my workout)

340 calories
60g protein
3g fat

Dinner
1 serving brown rice
1/2 tablespoon olive oil
9oz chicken
1 egg white
usually a salad with veggies or just fresh veggies

570 calories
71 g protein
11g fat unless i have a salad and i use olives and light salad dressing


Total
1816 calories
232g protein
60-75g fat depending on dinner

I try to eat more in the morning but I just cant. I also cant eat nuts.
Im going for about 1.5lbs a week loss while maintaining muscle

Can someone please give me some suggestions on what to change if anything?

Thanks in advance

[rolandszi]

skip the olive oil

[KwayZee]

You can list as many foods that you want, but it doesn't mean anything if you haven't figured out your TDEE/macros. Check out the Nutrition section sticky on how to calculate those. In other words, you could eat "clean" all you want, but it doesn't necessarily mean that it's what you "should" be eating as far as your macros go.

Edit: Also, don't listen to above. Olive oil is great and has good fats.

[dylanrpxxx]

That's a ton of protein considering your LBM

[iwelch001]

You can list as many foods that you want, but it doesn't mean anything if you haven't figured out your TDEE/macros. Check out the Nutrition section sticky on how to calculate those. In other words, you could eat "clean" all you want, but it doesn't necessarily mean that it's what you "should" be eating as far as your macros go.

Edit: Also, don't listen to above. Olive oil is great and has good fats.

SOrry my TDEE is 2700

Protein 208g
Fat 85g
carbs fills in the rest

And as far as a lot of protein yes it is but i rather have too much than not enough and possibly lose some muscle during my cut. I could cut out 1 serving of my protein powder and still be over 200g on the day.