Hitting micros during caloric restriction.
So I may be getting too technical with my diet but i'm looking to get feedback/adjust my diet to hit more of my micros. Link to diet, https://ibb.co/wLWJFgq (I'm looking to get thin and then build some muscle.). I also tired to include pre and probiotic foods for gut health.
I somewhat follow Bio Layne he has a PhD in Nutritional Sciences with honors (>3.5 GPA), University of Illinois 2010. (obviously comes with his own biases so I look at other experts.) Anyway he recommends I try to get 1.8 grams of protein per lean body mass. I'm 6 foot 1 and 209 pounds (94.8 killos) so around 122 grams or more of protein. Cards and fats ratios seem less specific, in regard to having more of one or the other. It seems there might be a slight benefit to higher carbs( my asparagus takes up 11% for example).
So firstly I'm not sure what ratios to set to reflect the above diet, I just entered gram amounts of fat/carbs and protien in the custom settings.
Secondly, I'm trying to keep my diet simple. Eating a variety of foods would help me hit more of my micros long term but is more cost and time prohibitive. ( I strongly considered doing a custom made soylent recipe) I'm employing a cheat meal in my diet and plan on fasting every Sunday for 2 meals.
Thirdly I do take some supplements.
The first one is fish oil. 2 grams ( EPA 330mg, EHA 233mg) 3 times a day with food. I was under the impression higher doses provided better anti-inflammatory benefits for people like me who lift heavy, but looking at consumer reports they say the following, "Although generally safe, high amounts of EPA and DHA may suppress the immune system. It's best to limit daily intake of EPA and DHA from supplements to no more than 2 grams, unless medically indicated. Fish oil may also thin the blood and slightly lower blood pressure." (https://www.consumerlab.com/reviews/_/omega3/#cautions)
I also take,1500mg of tumeric extract(500mg 3 times daily) with 60mg of bio piperine (20mg 3 times daily)
I also take 5 grams of creating and 8grams of citruline d malate 2:1 ratio.
These are for helping with recovery and muscle soreness. Though I wonder if fish oil and circumin overlap in effects. Am I really getting benefits from both that warrant I take both.
Last but not lest my weight goal is suspect. It was originally going to be 160 pounds. However after looking up healthy BMI's (18.5 to 24.9kg/m2) I adjusted my goals. Looking at a BMI of 18.5 would mean getting down to 140 pounds. Seems a bit too skinny, is that like 5% body fat? I'm not sure what my bmi should be at before I increase my calories by a few hundred this June to start to slowly build muscle.
Just looking for help advice.
Thanks, if you read my ramblings.