Hi All,

I am currently working out 3-4 times a week at the gym plus indoor and outdoor soccer. I have a journal for anyone who wants more details information on my workouts. Basically, through my calculations I should be eating around 3100 calories a day at maintenance so I am aiming at 2500 for a deficit to hopefully lose a bit of BF%. I have started posting my diet in the journal but have yet to receive any feedback so I figured I would post it here. I want to lose the BF% the legitimate way and gain some muscle whilst I am at it so I really want to make sure I am not just starving my body thin. I have worked on this deit for a while and believe that it works however most of my calories estimates are very rough and I struggle to use fitday to calculate some calories. A typical day for me looks liek the following :

8:30 - Breakfast - Muesli + dried fruit + skim milk (300 calories)
12:00 - Lunch - Grilled chicken breast + avocado + lettuce + cheese salad (600 calories)
3:00 - Snack - Tuna + 98% fat free crackers (250 calories)
7:00 - Dinner - Pork Chop + vegies (800 calories) Could be any meat basically depending on what is cooked.
10:00 - Protein shake + full milk (300 calories)

Total = 2250 calories which is lower than where I need to be and if my estimates are over guessed then even lower again which is starting to become too low.

I have considered sprinkling some protein powder on my morning cereal for a bit of extra protein and calories, what else can I do?

My only guess would be adding a snack before lunch?