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i am trying to lose some mid-body fat i am 37 6'2 215
i lose weight pretty easy but gain mustle slowly i want to lose 4 inches
but want to lose as little muscle as possible, i am doing it by just diet and cardio and no supplements
my break even is 3050 cals a day right now i am getting 2100
roughly 210grams of protein 180 carbs and 35 fat
is 2100 too high or to low or about right keeping the muscle i have now is the most important issue
i think its too little. for your size thats pretty low. i would bump up the calories to 3000 and don't run. only a brisk walk on an empty stomach or post workout for 20-30 minutes. if you want to keep your muscle take your time losing the gut. easy does it.
Just go 500 cals below your daily calorice matanence level. For cardio just do something moderate intensity, walking at an incline, try to stay in the 60-70% MHR.
Pain
Im with steele it is a little too low but it really looks like you need to get more protein in escpecially when dieting to prevent muscle loss.