6 weeks contest diet

[Bean]

Can anyone help me with my calories for dieting for a natural bodybuilding comp? its the south east NPA,

After cleaning up my diet its been stripped of all the fat in it and even with 6 MP Omega 3 caps in it, it only totals 31g of fat and i think i should need 50, so that'd be another 19 capsules which id of thought is too much, not sure if nuts or olive oil should be used to bring it up, ive done a search for past threads and know 3 6 9 oil would be better so im going to order that asap but for now is it safe to take that amount of Omega 3's?

Also i need to lose alot of fat in 6 weeks or probably 5 then carb up an that the last week, so id need to lose 3-4 lb a week every week, im not expecting to be shredded but would like to be in ok shape, i know i'll lose a bit of muscle too but i dont mind as long as im in the best shape i can be given the timing.

do you think dropping 400 cals for the 1st week is too much?
i was gonna drop 400cals the 2nd week too, then 300 the 3rd and 200 the 4th, and 200 the 5th so id end up with 1900 cals the week before the show i dont have a clue if thats too low though, im 5'10 and currently 14 st 4 lb i plan on keeping my weight training the same and for cardio ive just upped it from my usual 5 mins up to 10 minutes last week after every workout monday to friday not sure if should up it more on top of calorie reductions what do u think?

Total cals this week just gone= 3423 cals on training days
My Diet for this next week:
30g whey, 120g oats, 2xO 3's (+4 more O 3's?)
100g Whitefish, 300g brown rice, 1 cup salad
75g Chicken, 400g sweet potato, 160g broccoli
WORKOUT
50g Whey, 600ml Orange juice
75g Chicken, 400g sweet potato (+5 more O 3's?)
100g Salmon, 160g broccoli, 2x 0 3's (+5 more O 3's?)
100g Whitefish 2xO 3's (+5 more O 3's?)

Target Totals: 225g protein/ 395g Carbs/ 31g fat (should be 50g) = 2930 cals (will bump up to 3000 cals)

Thanks in advance for any help you can give me,
Bean

[hailtotheking]

TBH, i think for a cutting diet, your carbs are too high, and your fat intake is too low. Keeping your carbs so high and your fat so low will encourage your metabolism to continue using carbs as its main energy source, without touching your fat reserves.The low fat intake will actually trigger down-regulation of fat burning enzymes. You've only got to look at Martins current contest shape, and the diet he used to get there, to realise higher fat and lower carbs work better.

[Bean]

with my cals at 225g Protein, 395g Carbs, 50g Fat
the ratio's would be 30% Protein, 55% carbs, and 15% fat, i thought from a basic diet that they should stay like that even for a cut but with the calories being reduced by taking out carbs gradually whilst bumping up protein slightly to compensate? i dont mind having more healthy fats and less carbs though i certainly feel better from my meals with 03's in them.

Should i be feeling this hungry too? ive only been dieting strictly 2 days lol