Need Help With Diet

[bearbear]

Current Stats
43
5'11
215lbs
22% BF


Would like to Understand more on how to use Macros system-What percentages would be best for me???
Want to lose BF but gain muscle at same time is this possible???

I have been on TRT and finally got everything dialed in on that and now moving onto the most important thing DIET.

[Buster Brown]

Losing fat while on TRT should work well for you once you get your diet in check. First you need to find your TDEE which you can google and plug in your numbers and at that point you would break up those calories into percentages for ex: 40% carbs, 40% protein and 20% fat. If you want to lose weight then you would deduct 4-500 calories a day from your TDEE and at what level of activity. Because you will not be eating in surplus to lose weight then it becomes hard to impossible to gain new tissue. Whilst on trt and with your diet in check you should be able to spare most to all of your existing muscle unless you were to get your bf really low. If you dive into the nutrition stickies this info is provided as well.

[bearbear]

So it says my

TDEE is 2779
BMR is 2021

[uhit]

So it says my

TDEE is 2779
BMR is 2021

So subtract 500 from your TDEE making it 2279 calories. Make you calorie goal that by either eating at it or slightly eating above and compensating with more cardio and you should IN THEORY lose 1lb per week (this is different for all individuals. I for example lose 1lb every 10 days, not 7)

[Khazima]

A 40/40/20 macro split is not necessary, 1-1.2g per pound of LBM is all you need. Your LBM being 167.7lb I'd recommend 180-200g protein. So set your macros to that, then 25% fat (this should be 60g with your total calories being 2200), and the rest carbs, leaving 220g (40%) for carbs.

Gaining muscle while losing fat is an incredibly difficult task, however if you're new to the gym you'll probably experience some insane noob gains for the first few months, so this will be the only time it'll really work. After that you'll need to eat enough to feed growing muscle.

[Buster Brown]

A 40/40/20 macro split is not necessary, 1-1.2g per pound of LBM is all you need. Your LBM being 167.7lb I'd recommend 180-200g protein. So set your macros to that, then 25% fat (this should be 60g with your total calories being 2200), and the rest carbs, leaving 220g (40%) for carbs. Gaining muscle while losing fat is an incredibly difficult task, however if you're new to the gym you'll probably experience some insane noob gains for the first few months, so this will be the only time it'll really work. After that you'll need to eat enough to feed growing muscle.

Btw....40% of his protein intake would put him at 217 grams a day for his TDEE at a calorie def.

[Khazima]

Btw....40% of his protein intake would put him at 217 grams a day for his TDEE at a calorie def.

You're right, It didn't occur to me lol. I just don't believe in the generic 40/40/20 split as it should change depending on your total calories.

[Buster Brown]

You're right, It didn't occur to me lol. I just don't believe in the generic 40/40/20 split as it should change depending on your total calories.

It def can and does but for someone new to the game it's a good jumping off point to test the waters. Just like a tes only cycle for a first or second time around.