Originally Posted by T-Vizz the 2nd
Drastic diet shift, only whole wheat bread/pasta products.
No, no, no. Macro breakdown is important. Even if you're getting carbs, protein, and fats in every meal, if you're primarily eating whole wheat bread/pasta the carbohydrate side will be way too heavy. It doesn't matter if they're whole wheat and nutritious sources, your body likely needs a lot more fats and protein.
I still feel like a 40/40/20 diet is best (Carbs/Protein/Fats). The numbers refers to the % of your caloric intake taken up by each macronutrient.
Your goal is 1600 calories a day. I don't see a height listed. Your weight is 184. There's a good chance 1600 is too low, but we'll go with it for now. Carbs have 4 calories per gram, as does protein. Fats has 9 calories per gram. You want to get a 40/40/20 split. That would be:
160g Carbs (640 Calories)
160g Protein (640 Calories)
35.5g Fat (320 Calories)
That totals up to 1600 calories.
Eating only whole wheat bread/pasta products, which you claim to be doing, will make your macros very unbalanced on the side of carbs. Yes, they're nice because they give you plenty of energy to do your cardio, but your body desperately needs a lot more of the other two macros for you to function at your best, especially for recovery. Also, since your body is turning to carbs for energy at all time, you're really not maximizing what your fat loss could be. Weight loss is dependent on calories first and foremost, but how you eat will decide what kind of weight you're losing. At all times you should prefer an anabolic approach, which burns fat. Your body is losing weight due to a caloric deficit, and that's okay, but if you start eating properly your body will burn fat during your workout rather than eating up through the carbs you've ingested.