Doubled BF in a year

[DaKine808]

Howz it everyone? here for some advice!

I'm just returning from doing some bad things to bad people, eating MRE's and cereal like they were going out of style, and getting reacquainted with beer. Got it all out of my system and ready to get back on it. Went and got a bod pod reading for my BF a couple of days ago and to my amazement i'm 25 percent BF. This time last year I dieted down to 12 percent and was feeling good. And I want to get back to that. I'm no rookie to diet and exercise just need that extra motivation to get back and have a few questions that I would like some answers on.

The nutritionalist said they would like to see me start out on a 60/20/20(carb/pro/fat) macro split at a sedentary level of 2294(TEE) kcal's/day. I told him that i'll be working weight training 4x a week and doing 45min cardio sessions 3x a week and he still wants me to start out at that point. I asked about the macro spilt and told him that i've had success at 40/40/20 in the past, and he says that most nutritionalist/dietitians recommend a 3 to 1 ration for weight training and fat loss. How do you feel about this? I'm not opposed to trying anything new, but the Kcals seem too low for my activity level and the macro split seems like it'll be hard for me to lose weight. I don't want to drop too much too fast, rather it slow n steady.

Thoughts/opinions/experience on TEE and macro split for weight loss w/minimal muscle loss?

Thanks.

[DaKine808]

bump.

[tarmyg]

25% body fat means muscle loss will be minimal as long as you start eating clean and train. Why not just start there and forget about the macros at this time?

[zempey]

You didn't mention your height and weight, so kinda hard to tell what your tdee should be. Why not just do what you did to diet down to where you were last year? I have never used the macro split, I just clean up my diet, eat a lot more uncooked veggies and chicken breast. Higher carb to protein ratio in the mornings and reverse the ratio throughout the day. Absolutely no alcohol for at least three months for maximum weight loss, alcohol is the biggest weight loss killer. I lost over 50lbs in 3.5 months by hitting the weights 5 days a week and doing about 30 min of cardio after each workout and 1.5 hours on non weight training days. Dedication and time will get you there, how fast is up to you.