Fat loss diet and exercise

[wood1]

Age 23
Weight 169lbs
Height 5ft 9
Bf% 16%
Goal bf% 10%
Goal length 3months

Exercise monday to Friday

5am cycle 7mile to work
1pm weight train
5:30p cycle 7mile home

Weekends off.

Diet
530am oats, protein, bannana-blended
8am handful of raisins
10am mackerel, orange
1pm 3eggs, half can tuna, veggies
3pm half can of tuna
6pm chicken, veggies
9pm protein shake with water

Any ideas if this will help me drop bodyfat asap!!!

 

[kagenical]

Looks good to me. What is the caloric content of that diet?

 

[CMaestas]

That doesn't look like enough calories to me.

 

[wood1]

Your lookin roughly 1600 to 1900
Depending on if i vary my meat sources etcetc

 

[wolf2009]

Hmmm i think 1600 to 1900 is fair enough if u wanna lose fat ....

 

[packers6211]

What would be a ideal daily calorie for losing from 245lb to 215? My goal of 30 lbs in 5 months. I know it can be done with hard work. cardio and diet. However I'd like to eat clean as possible but need help on calorie count.

 

[CoBra666]

google a bmr calculator and it will tell you your bmr number for your age weight and height. although abviously its only an approximation but its a good number to work from. knowing your daily caloric needs when dieting, especially below 15% is vital. u could eat perfectly till the cows come home but if your eating way too much u aint gonna lose weight. if u eat way to little u will lose muscle mass as well not just bf%

 

[packers6211]

Bump thanks my friend!