Cutting/Loosing Fat Diet Critiques Thanks

[Monkey D Luffy]

Hi..

Im starting to cut/loose fat and this is diet -

Morning Meal 1 - 2-4 Egg Whites
Mid Morning Meal 2 - Protien Shake
Lunch Meal 3 - 1 can of tuna with 1/4 cup of brown rice, 2 steamed carrots and 1 cup brocolli
Mid Afternoon (Pre Workout meal 1 hr before workout) meal 4 - Chicken Breat 50g with lettace/tomato
----------------------------workout------------------------------------
Post Workout Meal 5 - 1 protien shake straight after workout then 30min later , can of tuna with 1/4 cup brown rice with steamed carrots.
Final meal 6 - 50g Chicken breast with 1 cup brocolli.

I used a BMR calculator and found out normal intake is 1800 calories. So to cut or loose body fat i reduced calorie intake to 1500.
I want to cut down to about 8% BF if possible before the summer (3 n 1/2 months) then once im done with that im gonna start bulking towards lean muslce. Main goal is to get 6 pack. So im im trying to get bf% as low as possible.

[swanso5]

plan is fine but have a solid foods for meal 2 in place of the shake...bmr calculators are mostly crap and 1500 seems too low unless you weight 50pds...what do you weigh and what is your %??...1800 is probably ther lowest you want to go at ANYTIME let along cutting further...what exercise you doing?? it's better to increase exercose a little rather than continually lowering cal's to dangerous levels such as what you've done

[Monkey D Luffy]

I currently way 70-71kg height is around 176-8 and i dont really know body fat % but i think its around 17%.

current Exercises are -

Monday - Chest
-Bench Press
-Incline Bench Press
-Dips
-Chest Flys

Tuesday - Legs
-Squats
-Stiff Leg Deadlifts
-45 Degree Leg Press

Wednesday - Cardio and Abs

Thursday - Back and Shoulders
-Chin Ups
-Shoulder Press
-Shoulder Shrugs
-Side Raises

Friday - Cardio and Abs

Saturday - Biceps and Triceps
-Dumbell Curls
-Hammer Curls
-Barbel Curls
-Lat Pull down
-Close Grip Bench Press

Sunday - Day off

[swanso5]

here's a good weekly plan to use

day 1
Squats - 4 x 6 - 8 working up to a max set
bench - 3 x 8 - 12
rows - 3 x 8 - 12
shoulder press 2 x 12 - 15
chins 2 x 12 - 15
deads - 3 x 12 - 20

day 2
deads - 4 x 6 - 8 working uo to a max set
shoulder press 3 x 8 - 12
chins - 3 x 8 - 12
rows - 2 x 12 - 15
bench - 2 x 12 - 15
squats - 3 x 12 - 20

alternate sessions and off you go..train mon, wed and fri..cardio on 2 other off days