help with my diet

[chillkill]

hello guys I need a little help with my diet before that here's some.info aboit myself
198 lb. Around 15% bf
6 ft

Main.goal lower my bf and preserving muscle not looking for gains for now but if i.do perfect

At my prime I was at 195 lb around 12 % bf Then I injured my shoulder 18 months ago couldn't work out nomore due to the pain no insurance

But now I'm.back.my shoulder doesn't bother me as much as before although there's a lot of exercises I stay away from like.bench press and few others that make.my shoulder hurt


Workout routine

Day 1
Squats
Deadlift
Calves
Abs


DAY 2
Bicep
Forearm
Back
Abs


DAY 3
Chest
Triceps
Shrugs
Abs


DAY 4
Cardio
Abs


DAY 5
Same as Day 2

DAY 6
Same as Day 3


DAY 7
OFF



I came up with this diet please help.me.since I've never done a diet to lower bf always been bulking before I injured myself


Btw my protein is 32g per scoop 1g carb
6 AM
1 SLICE WHOLE WHEAT BREAD
PROTEIN SHAKE with LOW FAT MILK


12 PM
BANANA
PROTEIN SHAKE with water


4 PM PRE WORKOUT
3 BOILED EGGS
1 SLICE WHOLE WHEAT BREAD


POST WORK OUT
BANANA
PROTEIN SHAKE with LOW.FAT MILK


DINNER 7 PM
FISH TILAPIA STEAMED


10 PM.BEFORE BED
PROTEIN SHAKE with LOW FAT MILK


TOTAL
36G FAT. 21%
124G CARB. 32%
178G PROTEIN. 47%
1600 Calories total

maintenance 2100

Thanks.in.advance

[TheCaptainPower]

I would cut down on those shakes, I like to feel a little big "hungry" when I am cutting up. Those drinks are a lot of calories...

Good luck!

[QUADZofPEACE]

Your fat/calories are dangerously low, I'd guess you calculated something wrong. Set fat around .4-.5g per pound and protein around 1g per pound when gaining muscle and slightly higher when losing fat, fill the rest with carbs (most people do fine with high carbs, but you can fill them with protein/fat as well). Ratios are useless, forget them. The names of foods are irrelevant, just make sure you get sufficient nutrients. Post workout shakes aren't needed at all, hit daily macro goals period, meal timing isn't something you need to worry about. Get on a proven full body 3 day a week lifting routine, upper/lower, or push/pull/legs. If you have shoulder problem fix your form, warm up well, fix mobility issues, or like you're doing avoid exercises you simply can't do.

[chillkill]

Your fat/calories are dangerously low, I'd guess you calculated something wrong. Set fat around .4-.5g per pound and protein around 1g per pound when gaining muscle and slightly higher when losing fat, fill the rest with carbs (most people do fine with high carbs, but you can fill them with protein/fat as well). Ratios are useless, forget them. The names of foods are irrelevant, just make sure you get sufficient nutrients. Post workout shakes aren't needed at all, hit daily macro goals period, meal timing isn't something you need to worry about. Get on a proven full body 3 day a week lifting routine, upper/lower, or push/pull/legs. If you have shoulder problem fix your form, warm up well, fix mobility issues, or like you're doing avoid exercises you simply can't do.

Ok yes I did my calculations wrong .
2100 calories is my bmr but forgot to multiply by activity level and found that my maintenance is 3200 calories.

And with what u told me i came up with this
fats 100g - 900 Calories
protein 195g - 760 Calores
Carbs 250g - 1000 calories

total 2660 Calories

Does that look.better to reduce body fat and preserving my muscle?

[matman1813]

Cut back on the ab work, dietary fat is too low.

[chillkill]

Cut back on the ab work, dietary fat is too low.

Like this ?
Fat 150 g - 1350 cal
protein 195g - 760 cal
carbs 125g - 500 cal

total 2610