You are not as far off as these people claim! Your diet is actually decent EXCEPT you are eating too little and will lose less fat because of this.
You are not going to lose fat and gain muscle at the same time, lets start with fat loss!
Lets start you eating 2540cals a day. So lets try 250 protein, 250 carbs, and 60 fats.
Lets put 140 carbs pre workot (Cup of brown rice) and the rest post workout (1.5 bagels) or something like that. You want HIGH GI (White carbs) post workout, so go with white rice or white bagel with your protein shake!
IF you hit the macro targets I suggested, and eat similar foods to what you already are, your progress will be much better!
Lets wipe the slate clean and start over! So you got your diet, now what about workouts and cardio?
Lets start with 30-45min (your call) of LISS (speed walking) in the morning BEFORE you eat anything! Since you seem to enjoy lots of cardio, lets do NORMAL workouts (Without cardio in them) And then add 30 min of maximum incline HIGH SPEED walking POST workout!
Just erase everything you are doing, follow the macros and calories i posted and this cardio routine I posted! Do whatever workout routine you want, but makes sure you hit every muscle group ATLEAST once a week, preferably 1.5-2x per week, hopefully your in the gym5-6 days a week but minimum 3-4 is okay too.
On your “OFF” days, we can add in HIIT (high intensity intervals) like alternating 30 sec sprints with 90 sec walks, but lets not add that yet! Stick with what I listed above, and as you make progress I will drop your calories and increase your cardio!
Basically if you follow my advice, I Will post in this thread DAILY and continue to edit your calories and cardio/workout plan so you continue to lose weight. I am not a certified trainer, but I have a lot of knowledge in this area and am willing to dedicate my time to help you reach your goals!
All you have to do is eat the calories and macros I told you to, and do the amount of cardio I Suggested (30-45 min LISS pre breakfast and 30min POST workout), and NOT MORE Cardio than I said!
DO NOT Drop cals lower than I Said or do extra cardio, you must learn that NO MATTER how low you drop your cals and how much cardio you add, you will have to go LOWER and add MORE as you lose weight because the body adapts! SO we will lower your calories and add more cardio, as you progress, I Will tell you when to do this.
IF you want me to help you, follow the advice above and check into this thread DAILY. Weigh yourself EVERY MORNING BEFORE THE CARDIO AND BEFORE EATING. This is super important so I Can get an accurate measurement of your progress so I can continue to help you to the best of my ability. You may not lose a ton of weight the first week or so, but this is set up so you can continually lose weight as the weeks pass until you hit 10% or lower BF and look SHREDDED. This is exactly what ive been doing and I am currently 11%bf.
Like I said, I will put in the time to show you the correct way, you just gotta do what I Say.
Here is a list of clean food groups to use to create your meal plan USING the macros and calories I gave you. here they are again.
2540cals a day. 250 protein, 250 carbs, and 60 fats.
Protein: Protein powder, chicken, fish, EXTRA LEAN ground beef, cottage cheese, LEAN cuts of steak, ground turkey, egg whites, etc
Carbs: Brown rice, Steel cut oats (oatmeal), quinoa, white rice or white bagels(post workout only)
Fats: avocado, fish oils, olive oil, avocado oils, cheese, eggs, incidental fat from carbs and protein, etc
Like I said, your food choices are good, you just need to learn the proper amounts, and when and how to do cardio!
IF you plan to follow my advice and want my continual help, please respond and let me know today or tomorrow.
I Can guarantee you that if you follow my advice, I Can get you to a nice shredded bodyfat level!