My diet help

[frank13]

I'm really not that great with dieting I try to eat as clean as Possible I've had some time off because of injuries and I'm starting to train again

Tdee is 2,900 to 3316
What in eating now
Calories 3,600
Protein 323
Carbs 300

I'm 6 tall Because of my time off I'm around 185 I was right around 200 to 205 and I'm trying to get back there more sooner then later any help would be awesome

[frank13]

I'm right around 13% body fat right and 80% of my daily intake of food is actual food

[tarmyg]

Why not eat at exactly on TDEE and see how your body responds after this time off? You can always add more food.

[frank13]

Why not eat at exactly on TDEE and see how your body responds after this time off? You can always add more food.

I could like I said I'm not the best with dieting I was just under the impression that around 500 cals over is a good place to be for wight gain and I was trying to see if my cals ,protein and carbs we're reasonable amounts

[Granovich]

eat at TDEE and do hard workout and cardio. u should lose some fat and add some muscle.. and on non working days lower your carbs by like 60% ..