Hello everyone

I am looking for some help in balancing my diet and workout. First my stats- 36, 243#, 20%bf, 6'4". I am on TRT due to hypogonadism, level was 37 on a normal range of 300-1050. I did my first injection Monday and am on 200mg bi-weekly of test c.

I workout around 4-5 times a week using a four day split(detailed below) and try to run around 20 miles per week outdoors. I am currently training for a marathon in Phoenix in January and have a half in my training schedule in De***ber in Las Vegas. So my goals overall are is to stay as lean as I can, build some good lean mass, but maintain my ability to run distance. Knowing that the running in high quantities is not necessarily condusive to mass development, I am hoping for some help in developing a diet that will allow me to do both. I will be tapering my running up over the next month, with a peak of around 40 miles two weeks after the half marathon. After that I will taper back down and be carb loading the last week before the marathon.

So for my activity level I have been advised to shoot for around 2500-2900 calories a day. I have been shooting for around 240 grams of protein a day. Fat and carbs I have not paid enough attention to over the last month or so and really need to focus on good sources. Generally for carbs, preloading any how, I shoot for whole grain pastas and a lighter sauce like pomodora or marinara.

So any help that can be offered is much appreciated. I do apologize for asking for help as I am sure that nearly every question I have is answered here on the forums. But since I have been thrown into the TRT I want to try to make sure that I do not make a mistake before I have a chance to get everything dialed in. Right now most of my focus has been on studying the TRT as well as researching causes, etc for that.

Thanks in advance for the help.

Workout- days are occasionally dependent on work travel schedule
Day 1-back and Biceps
Day 2-chest and Triceps
Day 3-shoulders, calves, and abs
Day 4-thighs
Day 5-rest or cardio only

Running-
Monday-Friday 2-5 miles
Saturday-long runs to make up miles to 20
Sunday-rest