Diet questions

[Goodfella1118]

Ok group I'm trying to start a new diet I currently weigh in at 225 my ideal body weight according to my physician is around 175 -180 I'm 5'9 by the way. So my question is in order to maintain some muscle mass and drop bodyfat , how to I calculate my caloric needs do I go by the 180 ? How much protein 180 -200 grams? And so on . My goal here is to get rid of this bodyfat! I've never had a real strict diet this is my first I kinda just took in 200-220 grams protein a day and lifted for strength and power. Thanks!

[Back In Black]

For a rough estimate

Lean body mass in lbs multiplied by 15.

Best way of knowing is to eat at a set caloric level for a week and monitor your weight then adjust accordingly.

Protein intake is normally around 1.25-1.5g per lb LBM
Fat intake 0.25-0.4g per lb LBM
Carbs to make up the remainder.

Put something together and let's take a look.

[Goodfella1118]

So I'm thinking this
Wake up slam a shake 40 G protein
Meal 2 4 hard boiled eggs one cup oatmeal
Meal 3 6 oz chicken breast 1 cup brown rice 1 cup greens
Meal 4 shake 40 G protein and cup of almonds or walnuts
Meal 5 8 oz chicken or beef 1 cup brown rice one cup greens
Meal 6 1 cup cottage cheese or Greek yogurt and 1 cup almonds or walnuts

Supplements include multivitamin
Creatine and glut amine

Trying to drop bf I'm currently 225 and 5'9 is this enough food to maintain muscle while losing bodyfat

[Back In Black]

What are the macro's?

What's the lifting and cardio schedule look like?

[Goodfella1118]

Sorry I do a three day training split and cardio 5 days a week 30 min abs 3 times a week as far as macros gonna have to try and figure it out