Diet advise

Good day

I will like some advise please.

Stats went starting the diet on 10 Sep 2102
Male
Age 35
Length 1.9
Weight 112kg
Body fat% 22% according to electronic body fat calculater
Kcal per day when starting the diet was 2940 kcal. This was split 35% protein, 45% carbs and 20% fat.
This is Katch-McArdle method

My stats no is this
Weight 106kg
Body fat 17% to elect calc

Now my problem is that I noticed some drop in muscle and if stopped dropping weight,
I have lowered my carbs, but this is not doing any thing.

Meal plan

6am - egg white 70g
yolk 20g
milk 150g
whey 15g
oats 50g
sugar 5g
flaxseed oil 1
cla 1

9am - meal replacement 100g with water
beef slice 70g

12pm - tuna in water 120g
spaghetti holewheat 50g
green pepper 40g
onion 40g

15pm - meal replacement 100g with water
beef slice 70g
apple 1

16.30pm - cyto crank evox
creatine (this is during training)

15.30pm - meal replacement 100g
beef slice 70g
glutamine 5g

19pm - Chicken breast lean 150g
brown rice 125g
spinach 100g

This is about 257g of protein a day
331g of carbs
65g of fat

Any help, please

3000 cals to cut is a bit much don't you think bro?

Yes, if changed my diet according to the 102 of dieting as given by DJ. The total cal taken is
2590/day. So I started with this today, I'll see what happens now.

6am - egg white 70g
yolk 20g
milk 150g ? take out
whey 15g
oats 50g ?
sugar 5g ? take out
flaxseed oil 1
cla 1

9am - meal replacement 100g with water
beef slice 70g

12pm - tuna in water 120g
spaghetti holewheat 50g ? no pasta
green pepper 40g
onion 40g

15pm - meal replacement 100g with water
beef slice 70g
apple 1

16.30pm - cyto crank evox
creatine (this is during training)

15.30pm - meal replacement 100g
beef slice 70g
glutamine 5g

19pm - Chicken breast lean 150g
brown rice 125g ? lower
spinach 100g

This is about 257g of protein a day
331g of carbs
65g of fat

Any help, please[/quote]

some places above u can consider taking out ...carbs ...if u want to cut ?

Thanks for the advise. This is what is planned for the new diet.

6am - egg white 8
hole egg 2
oats 50g
sweetner 5g

9am - whey 60g
peanut butter 30g

12pm - Steak 200g
almonds 30g

15pm - tuna 120g
oats 40gr

16.30 - cyto crank (during gym)

17.45 - Massive muscle shake 100g

19.00 - egg white 8
brown rice 50g

20.00 - chicken breast 200g
almonds 30g

This meal plan is used for 3 days and on day 4 the carbs get bump-up to 3 times the amount
per meal, and then back to normal again.

If there is any changes to be made please give your input!!

I think it would be better if you calculate your BMR using the the lean body mass formula. You are a heavy guy (112kgs) with a relatively high BF% so the Harris-Benedict formula will have a noticeable error. I calculate your BMR using the LBM equation at 370 + 112x(1-0.22) = 2257kcals, compared to 2313kcals using the HB formula. I.m.o quite a difference, especially when you multiply by 1.5 to get your RMR. (A difference of 81kcals). Drop the sugar, dairy, and pasta you could move to post workout if you HAVE TO have it (like le me).

Which meal replacemnt are you using?

Thanks a lot for your input, I'll change it and see what happens. But thanks again

Im using Massive Muscle at the moment.

also when you start dropping carbs your glycogen stores your muscle will feel as if its flattening out, but thats why u have refeeds or small carb cheat meals in your diet in order to replenish glycogen stores in order to pump up the muscle again. i think your carbs are too high from meal replacements, i would swap those meal replacements for shakes that contain better carb sources like diet whey from ssn which is a meal replacement that has got oat flour as its carb source not dextrose,so mixing that with normal whey protein to make your own meal replacement lower in carbs (better quality than dextrose) and higher in protein for what you are doing.rather try and keep all your meals solid if u can

Yes thanks. The only time I'll use a shake will be direct after gym. But will change it
to ssn. Thanks