Cutting BF meal plan critique

[JSmall1977]

Breakfast
4 large whole eggs
2 large egg whites
2 slices low-fat American cheese
1 cup oatmeal

snack
2 scoops whey protein
1 Tbsp. peanut butter

Lunch
8 oz extra-lean ground beef
2 cups mixed greens salad
1 Tbsp. olive oil/vinegar dressing

snack
1 cup low-fat cottage cheese
2 Tbsp salsa

Preworkout
2 scoops whey protein

Postworkout
2 scoops whey protein
12 oz Gatorade

Dinner
8 oz chicken breast
1 cup broccoli
2 cups mixed green salad
1 Tbsp olive oil/vinegar dressing

Nighttime snack
1 cup low-fat cottage cheese

2393 calories, 338 g protein, 93 g carbs, 63 g fat

Current stats:
5'10"
175 lbs
23 %BF - home scale so I'm not sure it this is correct.
31 years old

My goal is to shed the unwanted BF and then start a bulk. My BMR x my activity level is 2847 calories. This meal plan will put me in a deficit by 454 calories. I'm curious if my protein, carbs and fat breakdown will work for me or do I need to mix it up some?

Any help would be greatly appreciated.

Thanks
J

[Theenforcer1]

You only need 1 gram of protein per pound of BW, your almost double that---
reduce some to maybe 200 g protein and up your fats and carbs

[JSmall1977]

You only need 1 gram of protein per pound of BW, your almost double that---
reduce some to maybe 200 g protein and up your fats and carbs

Thanks. That was the info I was looking for. I'm just not sure what to eat to accomplish that. I found that diet and thought it would work for my stats and trying to be in a calorie deficit. I don't know how to put together my own diet while keeping my calories, protein, carbs and fat in the right ratio. I know how to break it down, just not how to convert the actual numbers to food. I hope that makes sense. Any help is appreciated.

Thanks,
J

[casticonstantinescu]

Thanks. That was the info I was looking for. I'm just not sure what to eat to accomplish that. I found that diet and thought it would work for my stats and trying to be in a calorie deficit. I don't know how to put together my own diet while keeping my calories, protein, carbs and fat in the right ratio. I know how to break it down, just not how to convert the actual numbers to food. I hope that makes sense. Any help is appreciated.

Thanks,
J

you can calculate using fitday.com

rough estimate is
protein - 1 gram - 4.5 calories
carbohydrate - 1 gram - 4.5 calories
fat - 1 gram - 9 calories

you'll see it on the side of 99% of labels out there, as well as if you do a search on a site like fitday or thedailyplate

[JSmall1977]

you can calculate using fitday.com

rough estimate is
protein - 1 gram - 4.5 calories
carbohydrate - 1 gram - 4.5 calories
fat - 1 gram - 9 calories

you'll see it on the side of 99% of labels out there, as well as if you do a search on a site like fitday or thedailyplate

What should my ratio for protein, carbs and fat be? My original plan was 55% protein, 20% carbs and 25% fat. What is the optimal ratio for a cut? I'm sure it is different for each individual, but having a good starting point would be nice.

[2020Wellness]

You only need 1 gram of protein per pound of BW, your almost double that---
reduce some to maybe 200 g protein and up your fats and carbs

I would not recommend such low protein intake. I would stick around 1.5g per pound. This will allow him to keep bringing in quality calories from protein, instead of having to use carbs or fats to fill his quota of 2300.

I would go with a 40/30/30 PCF split and only eat your carbs for breakfast and pre/post workout. These are times when you're body will best tolerate them and will keep your insulin resistance in check.

While cutting, you want to make sure you have enough protein around, as you're going to be more apt to lose muscle mass.

I successfully dropped 10% bodyfat while adding a slight amount of lean mass last year, which is a hefty feat to accomplish as an experienced lifter. I kept protein high, as much as 1.75-2g per pound of bodyweight. Calories gotta come from somewhere, and if you're takin it easy on the carbs, protein should remain high.

JSmall, thanks for the PM btw.

[JSmall1977]

I would not recommend such low protein intake. I would stick around 1.5g per pound. This will allow him to keep bringing in quality calories from protein, instead of having to use carbs or fats to fill his quota of 2300.

I would go with a 40/30/30 PCF split and only eat your carbs for breakfast and pre/post workout. These are times when you're body will best tolerate them and will keep your insulin resistance in check.

While cutting, you want to make sure you have enough protein around, as you're going to be more apt to lose muscle mass.

I successfully dropped 10% bodyfat while adding a slight amount of lean mass last year, which is a hefty feat to accomplish as an experienced lifter. I kept protein high, as much as 1.75-2g per pound of bodyweight. Calories gotta come from somewhere, and if you're takin it easy on the carbs, protein should remain high.

JSmall, thanks for the PM btw.

I really appreciate your advice. I'm going to shoot you another PM.

Thanks

[Vikingur]

you can calculate using fitday.com

rough estimate is
protein - 1 gram - 4.5 calories
carbohydrate - 1 gram - 4.5 calories
fat - 1 gram - 9 calories

you'll see it on the side of 99% of labels out there, as well as if you do a search on a site like fitday or thedailyplate

Protein and carbs = 4 calories per gram....