My diet - What to change?

[Kalnor]

Hi,

I've been on a cutting diet for the past 3 weeks or so and I'm seeing results at the minute but I'm unsure if my diet is correct in terms of protein,carb,fat intake. Could you please have a look at it?

My diet consists of 230g of protein, 150g of carbs, 20g of fat a day.

5 meals:

1 - 100g of porridge (down to 60g since today), 2 scoops of whey protein
2,3,4 - 200g of baked chicken/turkey/tuna, 45g of boiled rice
5 - 10 scrambled eggs (1 yolk only)

What is good and what should I change?

I want to loose another 10 pounds of weight on bodyfat.

I train 4-6 days a week depending on circumstances and training sessions last from 2-3 hours with 15-30mins HIIT cardio 3 times a week.

Thanks,
Daniel

[Kalnor]

I also have an office job so not much excercise 9-5 lol

Sorry for 2nd post in a row but edit wouldn't save the changes for me :/

[wisdommaster1]

you need to increase fats, to at least .35g *BW so for you 170x.35 = 60g.

Also you need to read the stickies for calculating your TDEE for calories and macros because it looks like you are only eating likg 1800 calories a day and thats pretty low imo.

[germaine07]

Read:

http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=121703981