I don't think I know how to diet. Can someone help?

[5antasy]

Ok, so here's how the new diet looks

3/4 cup egg whites
3 whole egg
1/2 tbsp olive oil

250g tilapia
1 tbsp coconut oil
 
250g tilapia
1 tbsp olive oil

200g chicken thighs
150g sweet potato

250g tilapia
175g rice

Totals: 94 fat, 83 carbs, 294 protein, 2375 kcals.

Sunday I'll carb up around 300-400g.

(last two meals are pre/post workout meals. Meals with no carbs include a couple of servings of green veggies. I did not count those in my caloric intake).

[coltrane]

I would stick your carbs in after your workout and at breakfast.  Not prior to bedtime..  Unless that's when your workout is.

EDIT:  (i didn't read the bottom sentence of your thread)..   I would place your "preworkout" carbs at breakfast time.  Leave the "postworkout" carbs where they are.

[DK II]

I would stick your carbs in after your workout and at breakfast.  Not prior to bedtime..  Unless that's when your workout is.

EDIT:  (i didn't read the bottom sentence of your thread)..   I would place your "preworkout" carbs at breakfast time.  Leave the "postworkout" carbs where they are.

x2.

NO pre-workout carbs if you want to lose fat.

[5antasy]

Alright, let's try this then. My last meal of the day is my post workout meal.

1 cup egg whites
1/2 cup oats or 1 banana (~30g carbs)
2 tbsp peanut butter

250g tilapia
1 tbsp coconut oil
Green veggies
 
250g tilapia
1 tbsp olive oil
Green veggies

200g chicken thighs
 
250g tilapia
175g rice or 180g yams/sweet potato (~50g carbs)

Totals: 90g fat, 85g carbs, 288g protein, 2300 kcals
(Veggies are not counted)

Am I good to get shredded now??

[OTHstrong]

Alright, let's try this then. My last meal of the day is my post workout meal.

1 cup egg whites
1/2 cup oats or 1 banana (~30g carbs)
2 tbsp peanut butter

250g tilapia
1 tbsp coconut oil
Green veggies
 
250g tilapia
1 tbsp olive oil
Green veggies

200g chicken thighs
 
250g tilapia
175g rice or 180g yams/sweet potato (~50g carbs)

Totals: 90g fat, 85g carbs, 288g protein, 2300 kcals
(Veggies are not counted)

Am I good to get shredded now??

Yes, not bad at all but 1 more thing I would change, but if you don't you should still be alright. I would change the chicken thigh to a chicken breast

[ritch]

Alright, let's try this then. My last meal of the day is my post workout meal.

1 cup egg whites
1/2 cup oats or 1 banana (~30g carbs)
2 tbsp peanut butter

250g tilapia
1 tbsp coconut oil
Green veggies
 
250g tilapia
1 tbsp olive oil
Green veggies

200g chicken thighs
 
250g tilapia
175g rice or 180g yams/sweet potato (~50g carbs)

Totals: 90g fat, 85g carbs, 288g protein, 2300 kcals
(Veggies are not counted)

Am I good to get shredded now??

Should work.

[dooman]

Yes, not bad at all but 1 more thing I would change, but if you don't you should still be alright. I would change the chicken thigh to a chicken breast

Are the meat weights listed cooked weight or raw weight prior to cooking?

[OTHstrong]

Are the meat weights listed cooked weight or raw weight prior to cooking?

I weigh my chicken breast prior to cooking because if I boil my breast it gains weight, so raw chicken breast at 30 calories per ounce give or take.

[Wolfox]

Alright, let's try this then. My last meal of the day is my post workout meal.

1 cup egg whites
1/2 cup oats or 1 banana (~30g carbs)
2 tbsp peanut butter

250g tilapia
1 tbsp coconut oil
Green veggies
 
250g tilapia
1 tbsp olive oil
Green veggies

200g chicken thighs
 
250g tilapia
175g rice or 180g yams/sweet potato (~50g carbs)

Totals: 90g fat, 85g carbs, 288g protein, 2300 kcals
(Veggies are not counted)

Am I good to get shredded now??

Drop the protein and switch over those cals to your carbs and/or fats, and you will lose just as much weight and feel better doing it.

200g protein, 173 carbs, 90g fat.