Hello all. Currently looking to cut some weight. I weigh 294 at 5’8. I used to be pretty jacked but not so much anymore. I plan to do a P/P/L split. I still have some size though. I just used the TDEE calculator and it says I should be consuming around 2300 calories for my cut. My issue is I dont know what else I can add to my diet to up calories. Currently my meals are Boneless skinless chicken thighs, broccoli, and jasmine rice. Total cals is 1320. Protein=128, Carbs=184. Any suggestions on what I could eat for my breakfast to up cals and protein. Im thinking maybe eggs and a protein shake? Any help is appreciated. Thank you!
Scumble,
Thanks for the post and welcome to the forum. Kudos to you for taking the initiative with weight management. I have some thoughts here.
Regarding your current Calorie targets, our Calorie calculator recommends an intake closer to 2700 Calories per day. I’m not sure where 2300 Calories came from. I suspect the meal composition you listed here is a significant change from what you’ve been eating before. There are plenty of foods suggested in the linked calculator, e.g. eggs, egg whites, Greek yogurt, all number of fruits and vegetables, beans, nuts, etc. Eggs, oatmeal, and fruit sounds like a good breakfast to me. I think the biggest key to success is going to be sticking to a dietary pattern you can sustain. Eating foods you like, know how to prepare, can afford, etc. and are minimally processed/un-processed (for the most part) is going to be important for long term adherence. I am not concerned with undereating per se’.
For training, we offer two different Push Pull Leg templates, a hypertrophy-focused one and another that’s more powerbuilding.