Lost 40kgs..Diet for the next 10

[Robertooo]

Hi all
Im 24 years old, 5'11 and 79kgs...previously 120kg..lost the weight over 9 months with low carb/ketosis diet
now i want to cut down to 70kg, before regaining some quality mass..
Could someone plz have a look over my diet and critique it for me?
I do 60 mins of cardio (x-trainer/walking) each day...
P C F Cal
Meal One ???530am
85g Tuna 6.8 0 4.9 111.3
200g Broccoli 6 4 1 49
40g Brown Rice 2.9 28.5 1.1 135.5
Totals 25.7 32.5 7 295.8

Meal Two - 9am
50g Rolled Oats 3.8 17 2.3 103.9
1 Cup milk 10 14.5 2.5 120.5
3 Fish Oil Capsules 0 0 3 27
Totals 13.8 31.5 7.8 251.4

Meal Three -Lunch
100g Steak 28.5 0 7 177
200g Broccoli 6 4 1 49
40g Brown Rice 2.9 28.5 1.1 135.5
Totals 37.4 32.5 9.1 361.5

Meal Four 3/4pm
1.5 Scoop Protein 36 4.5 1.5 175.5
3 Fish Oil Capsules 0 0 3 27
Totals 36 4.5 4.5 202.5

Meal Five -6pm (Pre)
85g Tuna 16.8 0 4.9 111.3
200g Broccoli 6 4 1 49
40g Brown Rice 2.9 28.5 1.1 135.5
Totals 25.7 32.5 7 295.8

Meal Six -9pm (Post) 1 Scoop Protein 24 3 1 117
200g Broccoli 6 4 1 49
40g Brown Rice 2.9 28.5 1.1 135.5
Totals 32.9 35.5 3.1 301.5

Total Calories 686.00 676.00 346.50 1,708.50
Composition 40% 40% 20%

Thanks

 

[tucker01]

Not much I can say with the food choices, they look decent. If you can stick to those eating habits, all the power to you. What do you think you BF is at currently?

You have been cutting along time, maybe it is time to look at maintenance calories for a period.

 

[Robertooo]

yeh ive basically been at a maintenance level for 3 months, now i just want to cut down a little bit more before i start to bulk
body fat im not too sure on, havent ever had it tested..maybe i should

 

[tucker01]

What was your maintenance diet like? Best Guesstimate on where you BF is.

 

[Robertooo]

maintenance was basically 2300-2500 cals a day with the same foods, just slightly larger portion size to make up the cals..

body fat id estimate about 15-20%

im keen to put on some muscle, because ive been trimming down for a while now - want to keep my routine mixed up so i dont start to get bored of what im doing - but then again, im also keen to keep cutting to get to 70kg, which was just an arbitrary target of mine

 

[Mista]

I doubt at your height and weight you are 20%

 

[Robertooo]

i will try get some calipers this week and determine it accurately