Trying to get to 10% bf. Some advice ?

[Pinkbear]

Hey guys. My goal is to hit about 10% bf then try and maintain that. Don't really care about my weight would like to stay above 200lb though.

23
6'3
215-220lbs
14 %bf

Right now I been hitting 3000 cals a day. All clean. I lift 4 days and cardio 3 days a week. This is the first time I got my bf taken so idk if it's gone up or down. Also I'm currently mid cycle of Sustanon (sust) 500 and var 40

Question is what should my goals be? Cal pro carbs fats?
Also are my stats good? 220lb 14% bf?

 

[dialtone]

post up your diet

 

[Pinkbear]

Right now I'm doing IF diet which I really like cuz I only have to worry about eating for part of the day cuz I don't have time to cook and prepare my meals throughout the day. I have work and school so I really like it but any ways this is what I logged. I use myplate app. Really helps out
So yesterday I ate...
Remember IF diet I eat for 6 hours and fast 18 hours.

Meal 1 935 cals
Protein shake ( banana oatmeal whey protein peanut butter)
1/4 cup almonds

Meal 2 1075 cals
4 cans of tuna
1/4 cup almonds
1 protein bar
1 serving of peanut butter

Meal 3 980 cals
6 chicken tenderloins
Fat spoon of peanut butter. (3 servings)

Total 2990 cals. I don't remember the macros the app doesn't store them

Also in my diet is crab meat, steak, avocado, salads, eggs.

I stay away from dairy, breads, pastas, rice.

 

[Pinkbear]

Bump

 

[dialtone]

Right now I'm doing IF diet which I really like cuz I only have to worry about eating for part of the day cuz I don't have time to cook and prepare my meals throughout the day. I have work and school so I really like it but any ways this is what I logged. I use myplate app. Really helps out
So yesterday I ate...
Remember IF diet I eat for 6 hours and fast 18 hours.

Meal 1 935 cals
Protein shake ( banana oatmeal whey protein peanut butter)
1/4 cup almonds

Meal 2 1075 cals
4 cans of tuna
1/4 cup almonds
1 protein bar
1 serving of peanut butter

Meal 3 980 cals
6 chicken tenderloins
Fat spoon of peanut butter. (3 servings)

Total 2990 cals. I don't remember the macros the app doesn't store them

Also in my diet is crab meat, steak, avocado, salads, eggs.

I stay away from dairy, breads, pastas, rice.

dude...wwwhhhhaatttt? That's a terrible fucking diet. I've never heard of the "IF" diet but it's total crap. To start, you need to deal with the fact that losing weight the right way takes some time and planning. Start having 6 meals a day...no fasting. Your metabolism must be wrecked from this stupid diet. You need to balance out your macros and ditch this shitty app. To start just shoot for the basic 40g pro (meats), 40g carb for the first 4 meals and 40g pro, 16g fat for the last two meals. Limit protein supps to one shake post workout, get that protein bar out of here. Start there...keep us posted.

 

[DreDay187]

dude...wwwhhhhaatttt? That's a terrible fucking diet. I've never heard of the "IF" diet but it's total crap. To start, you need to deal with the fact that losing weight the right way takes some time and planning. Start having 6 meals a day...no fasting. Your metabolism must be wrecked from this stupid diet. You need to balance out your macros and ditch this shitty app. To start just shoot for the basic 40g pro (meats), 40g carb for the first 4 meals and 40g pro, 16g fat for the last two meals. Limit protein supps to one shake post workout, get that protein bar out of here. Start there...keep us posted.

Meal frequency affects not metabolism, it's total volume of food that affects it whether that volume is eaten in a 6hr window or spread across 8 meals.

 

[DreDay187]

Based off your stats and a few assumptions, your BMR is around 2200cals/day, and with an activity factor of 1.5 (an assumption based on strictly what you put in your post), this comes out to a TDEE of around 3300cals/day. So you're eating slightly under maintenance. I would drop cals to around 2600-2800 (preferably 2800 for slower/easier progress) calories per day and get a minimum of 200-220g of protein, a minimum of 80g fat, and the remaining calories can be some carbs, more fat, more protein, or any combo of those. IF is one style of dieting and if your macros and cals are in place then you'll make excellent progress, much like most any other diets as well. I'd suggest to lay off so much tuna for fear of mercury poisoning as per FDA recommendations, and increase your veggie and fruit intake for better micronutrient profile.