Diet help needed

Ok so here's where I'm at, Ive Been training for 3 years and gone from 140lbs to 200lbs currently not on a cycle. My problem is using body fat calipers I'm around 16% bf and I want to be in the single digits but as I work 55 hours a week scaffolding and train on top of that restricting carbs to much just wipes me out so any help would be great.

 

Diet help needed

Whats your diet at the moment? Calories and macros

 

Diet help needed

5.30am 8egg whites 2yolks, glass of oj
7.30am kinecta whey
10.30am 300g chicken salad no dressing
1.00pm same as above
4.00pm whey protein, 2 pieces of fruit
Train at 5pm whey immediately after
7pm 300g lean meat with steamed veg
10pm whey protein
I've never worked out the calories though?

 

Diet help needed

But I chuck in the odd chocolate bar when I feel like I'm going to faint that's why I'm struggling

 

Diet help needed

If this is all you are eating with a manual job and training, the fat should be dropping off you. Do you do any cardio?

 

Diet help needed

Maybe add some low GI carbs early on in the day to avoid this.

 

Diet help needed

None at the moment with the hours I work and training and having a 2 year old I know it's no excuse but I'm short on time I get an hour in the gym tops

 

Diet help needed

fair enough. do you drink on a weekend? and do you keep your diet like that every day? consistency is the key

 

Diet help needed

No haven't drunk a drop in 3 years, and to be honest I only started this diet two weeks ago as I went on a family outing got a pic taken and thought I looked huge but the mrs pointed out so did my belly, but as I'm struggling just wondering on any tweaks to keep energy levels up

 

Diet help needed

ahh right fair enough. well then, just keep it up. I'd add some rice or something with the chicken salad, should help you through your work day without the chocolate bars, should drop some fat without the need for cardio due to manual work. I started my cut around 3 weeks ago, its a bit sh!t until you start seeing real results, but keep it up and you will.