Looking for advice - diet/fasting/cutting

[SmoothSailing]

Hello Everyone,

I am looking for advice, ideas and ways to improve what I am doing or to get feedback in general.
I am 38 years old and weigh around 190-195lbs, 6 feet tall.... not sure of my body fat but I just have a bit on my stomach (ton abs can be seen lol) but I am not fat by any means, the goal is to lean out, build muscle and lose unwanted fat.

I've ran many different cycles and started too young at 22 years of age. Due to all the mistakes over my years I am not on TRT at 120mg/week for the last 2 years.
I've recently (a week ago) upped my dose to 500mg/week, added in 60mg of Var and TORCH at 2 tabs per day.
I am not sure how many calories I should be taking in but I am aiming for 2000 calories (45% protein, 35% fats, 20% carbs)
I am doing cardio (20 miles, 60 minutes) 5-6 days a week + weights 6/7 days a week.

Looking for advice, tips and tricks and anything.
Here is a day of a diet I was thinking of following:

Meal 1: 11:00 AM - Breakfast​

• Egg White Omelette
  • 6 egg whites
  • Spinach, peppers
• Oatmeal
  • ½ cup dry oatmeal
  • Handful of blueberries
• Protein Shake
  • 1 scoop of protein powder

Meal 2: 2:00 PM - Lunch​

• Chicken and Brown Rice Bowl
  • 200g grilled chicken breast
  • ½ cup cooked brown rice
  • Mixed veggies (bell peppers, onions, snap peas)

Snack: 4:00 PM​

• Fruit Smoothie
  • Frozen strawberries, blueberries, and half a banana
  • 1 scoop of protein powder

Meal 3: 6:00 PM - Dinner​

• Chicken and Salsa
  • 200g chicken breast
  • Homemade salsa
• Steamed Vegetables
  • Broccoli or green beans

Evening Snack: 7:30 PM​

• Cottage Cheese with Cinnamon and Nuts
  • 1 cup of low-fat cottage cheese
  • Sprinkle of cinnamon
  • A small handful of almonds

Nutritional Breakdown (Estimates)​

Meal 1: Breakfast​

• Calories: ~400 kcal
• Protein: ~40g
• Fats: ~5g
• Carbs: ~40g

Meal 2: Lunch​

• Calories: ~500 kcal
• Protein: ~45g
• Fats: ~10g
• Carbs: ~40g

Snack​

• Calories: ~300 kcal
• Protein: ~30g
• Fats: ~5g
• Carbs: ~30g

Meal 3: Dinner​

• Calories: ~500 kcal
• Protein: ~50g
• Fats: ~10g
• Carbs: ~30g

Evening Snack​

• Calories: ~300 kcal
• Protein: ~30g
• Fats: ~10g
• Carbs: ~10g

Or

Hard-Boiled Eggs

• Calories: 150-200 kcal
• Protein: 18-24g
• Fats: 10-15g
• Carbs: 1-2g

Here's the updated nutritional breakdown for the revised meal plan:

• Total Calories: 2000 kcal
• Total Protein: 195 grams
• Total Fats: 40 grams
• Total Carbs: 150 grams

Thanks everyone for your help!!!!!!!!!!

 

[Guc_Nukem]

It looks like your cut is on the right track to me.

Are you taking anything for fiber? I find that when I'm cutting if my protein and fiber are high, that my cravings are incredibly manageable.

If not, consider a fiber supplement that is high in insoluble fiber.

Gear wise, you won't recomp much unless you throw in some really heavy gear during your cut like tren, so you should really be looking at your gear in this context as a way to minimize muscle loss while you cut more so than recomp.

 

[SmoothSailing]

It looks like your cut is on the right track to me.

Are you taking anything for fiber? I find that when I'm cutting if my protein and fiber are high, that my cravings are incredibly manageable.

If not, consider a fiber supplement that is high in insoluble fiber.

Gear wise, you won't recomp much unless you throw in some really heavy gear during your cut like tren, so you should really be looking at your gear in this context as a way to minimize muscle loss while you cut more so than recomp.

Thanks, cravings are fine, I can manage.
For gear I am not going to be taking tren and won't be adding anything else at this time.

I am sure just going from 120mg/week to 500mg/week should help me with building muscle - I've done the tren train before and I am trying to keep to less substances or at least less harsh substances and focus more on training and diet. Thank you

 

[Guc_Nukem]

Thanks, cravings are fine, I can manage.
For gear I am not going to be taking tren and won't be adding anything else at this time.

I am sure just going from 120mg/week to 500mg/week should help me with building muscle - I've done the tren train before and I am trying to keep to less substances or at least less harsh substances and focus more on training and diet. Thank you

It would be a waste of money to try and build muscle during a cut.

 

[SmoothSailing]

It would be a waste of money to try and build muscle during a cut.

Sorry should have said maintaining muscle while cutting.
I am not looking to lose 20lbs just a bit of fat on the stomach so more of a lean muscle type of campaign

 

[dick_starbuck]

I would bump that protein level up 50g a day at mimum. If you're trying to cut, you'll need as much protein as possible to retain your tissue AND cover normal protein turnover needs in the body.

Your body will begun to utilize your muscle for protein turnover needs and energy needs, especially as your glycogen stores empty and remain empty.

 

[smoke99]

Cals are like bikini girl low — no way your TDEE is that low at 6 ft tall and with cardio?