point the direction and ill do the rest....thanks

[bigboi317]

24 years old

6'3
333 lbs.
BF 30%

my TDEE is 4008 calories

4121 in KCALS....

is this too much calories to loose BF and gain lean muscle.....
just need a straight up answer ill do the diet...

to me i think 4000+ calories is a alot with my BF%

Help pls..

[gbrice75]

If your TDEE is around 4000, at your weight/BF% you're going to want to eat below the TDEE by 500 or so. The main thing is to be as sure as possible that 4000 IS your TDEE.

[cyounger100]

what is ur tdee how many cals too maintain ur current weight i assume?

[gbrice75]

Yes, TDEE = your maintance calories.

[bigboi317]

Thanks gbrice i wrote up a diet last night
it took me forever..... but got it down nice and clean

another question i wrote a diet out for 3000 cals i dont know if this is a alot off but i guess i do trial and error and see what happens....

and is this a good combo 45/35/20/3000
i figure if i take more pro in
i shed more fat....
but i dont know
trial and error is what i hear works best....
Thanks for your advice

[gbrice75]

Big - first, you need to be as sure as possible about your TDEE - if it IS 4000, a 1000 calorie deficit is alot and you will most likely lose muscle along with the fat. Try and bring it down to 3400-3500 - it'll be slower but more quality weight (fat) loss.

45/35/20 is a good macro split IMO, I ran this for a while myself. Taking in more protein doesn't necessarily mean you'll shed more fat. The more important macro in this case is carbs - you're taking in less carbs = more stable insulin levels throughout the day = better fat loss results, IMO.

Definitely monitor your situation, every 2 weeks or so and adjust accordingly. I have been at this for 1.5 years and am STILL tweaking my diet - it's an ongoing process for sure.

If you want to post up that diet for me/others to have a look at, feel free. Good luck!

[bigboi317]

thanks for the advice gbrice....
the info was helpful
yea that what i was thinking slowly but surely
anything will help at my point....lol