Pleae help!!!!!!!!

[betalta]

I hurt my back last year and my gym life suffered big from it.
I am healed up and able to go again. W/ caution

My concern is the weight I gained not being active. I'm looking at doing a keto form of diet but it confuses the hell out of me. My body style is Endomorph big shoulder big chest and far from 6 PAC. I am going to see a lot of family in June and would like to look the best I ever have.

I have 100% understanding of the protein intake per day

It's the fats and carbs I desperately need help with :

Amount of meals / size ?

And don't ask my bf% cause I don't know how to figure that out !!!!

I'm 6'1
240lbs. And currently can still see my feet when I look down

When I work out I tend to Lift heavy as possible .... Is this something I need to change ?

Anyone that can take time to help me I would greatly appreciate it !!!!

[hawk14dl]

There is a sticky toward the top of the nutrition forum with body fat pictures. Take a look at those, and compare yourself. Give us at least a ball park.

As far as keto diet, I have no idea.i just wanted to save you the hassle of someone who does know diets conning in here and saying you need to give more info

[kronik420]

drink only water

eat only lean protein and veggies

do some sort of cardio every day.. even if it's just an hour of walking..

keep lifting heavy weights

[tarmyg]

betalta,

Use this to calculate your intake: Keto Calculator - Learn Your Macros on the Ketogenic Diet

Works perfect!

~T