Need advice on diet

[Audriulis]

Need advice
Age:30
Height:180cm
Weight:92kg
BF:22%
Lean Mass:71.76kg
Training: 4-5 times a week, 15 min. intense cardio, 45 min. weights
I need some advice how to get my body fat to at least 15% to start off, first I would like to know how much calories I need to keep my lean mass or even to add some muscle, and what proportions off protein, carbs and fat in % do I need to consume during a day, a problem is I can have only 4 solid meals a day, because off the work I do which is 8 hrs non stop walking, and I can go to gym only 9:00a.m or 10:00a.m latest
Thank you

[RaginCajun]

Need advice
Age:30
Height:180cm
Weight:92kg
BF:22%
Lean Mass:71.76kg
Training: 4-5 times a week, 15 min. intense cardio, 45 min. weights
I need some advice how to get my body fat to at least 15% to start off, first I would like to know how much calories I need to keep my lean mass or even to add some muscle, and what proportions off protein, carbs and fat in % do I need to consume during a day, a problem is I can have only 4 solid meals a day, because off the work I do which is 8 hrs non stop walking, and I can go to gym only 9:00a.m or 10:00a.m latest
Thank you

do yourself a favor and read thru the cutting stickie at the top of this section. you can make your diet 2 meals or 8 meals a day, and 4, is very doable. once you read thru the stickies, post up a daily diet with times and macros (pro/fat/carbs) for each meal. we will get you sorted out and on your way to reaching your goal.