Critique my eating. Please. 40/40/20 macro split

[autumnarun]

I've been working hard on my diet. Trying to eat clean and stick to the 40/40/20 split. I initially gained weight with it 8 pounds or so and recently I have dropped all of that weight plus 2 pounds. So I am thinking it has been working. Please let me know if there is anything I should take out and why. All feedback helps me out! I measure everything right now, just making sure my macros
are right. Today was a rough day with my kids so I didn't get it my 6th meal. my macro for today ended up at 39/39/22

Aiming for fat loss and muscle gains.

Stats:

177 lbs 5'4'' weight loss to date since April 50 pounds

Lifting 4 times per week upper/lower body split
5 sets 12,10,8,6,12 then superset with another exercise for the same muscle worked
Using compound exercises

-lat pull down
-squats
-lunges
-leg press
-bench press
etc...

Cardio 4 times per week 25-40 mins.


Breakfast
6 1 Large egg whites
1 TBSP Homemade salsa
1 packet of splenda
1 TBSP chopped walnuts
1/2 cup dry Quaker oatmeal old fashioned oats

snack
0.5 2 Tbsp Marantha Almond Butter
0.5 bagel Thomas' Hearty Grains 100% Whole Wheat Bagels

Lunch

0.25 Onion
6 Large egg white
0.5 Serving - 15 ML BERTOLLI LUCCA - OLIVE OIL - EXTRA VIRGIN RICH & FRUITY 34 OZ BOTTLE
1 small Sweet potato, cooked, baked in skin, without salt

Snack

Large apple
protein shake ON 100% whey 2 scoops
string cheese



Dinner

2 dash Sea Salt
8 oz Skinless, boneless chicken breast
2 tsp paprika
2 oz wholle wheat rotini
1 TBSP parmesan
0.5 cup Tomato sauce, no salt added
2 cup shredded romaine
0.5 Serving - 33 G HUNT'S - TOMATOES PASTE

[blacksmith77]

Taper down your calories by 200 cals every week until you see 1-1.5lbs of fat loss per week

[autumnarun]

I'm afraid that I'll start losing muscle. any theories?

[autumnarun]

bump

[blacksmith77]

you wont just dont go too low, eat enough protein and keep working out

[autumnarun]

bumpity bump bump anyone else out there?

[misslynette17]

Originally Posted by autumnarun

bumpity bump bump anyone else out there?

I ran into the same problem as I mentioned. As long as you are getting at least 1 gram of protein per pound of body weight you shouldn't loose muscle. You should be able to gain muscle and loose fat. I have already started loosing weight in just like 2 days by cutting down calories and I can feel it too. Even though I was eating clean and healthy it was still only maintaining my weight. Good luck. Have you got things all tweaked out in this department?

[misslynette17]

Oh yes.. and have you been to sparkpeople.com its a great resource to watch what you eat and it gives you a breakdown of calories fat & protein.