tuning my diet

[crossfire]

i am 30 yr old 5'6 and was 237ish at the beginning of year at mid to high 30's bf. i started to get my diet in check and exercising now i am sitting at 184.4 lbs 16%bf. i am trying get everything dialed in now. i.figured my tdee by body weight to be around 2862 cal and by my lbm weight was 2572. i am going to try and.utilize the 40/40/20 macro split. i am looking to try and get between 10-12% bf hoping to add.some size along the way. i am working out 5 days a week knocking out all i can in 30-45 min at lunch and doing cardio 3-4 times a week. typical work week is 60-70 hours. what are some opinions on a good cal intake to.start with? i am posting from my phone and apologize in in advance if this post comes out with a lot of typos. thanks in advance for yalls time and hope i provided enough info to cover the basics.

[calstate23]

I would break you down like this....1.25 g of protein per pound of bodyweight 230 grams protein, carbs 150-200 g, and fat 65 grams....

that puts you right around 2200....The most important factors when dieting is adjusting your carbs and fats and also meal timing....Only have carbs when you need them..If you're just sitting at work or on the couch there is no point in taking in carbs, it will just be stored as fat.

When people are trying to cut weight I typically say there is really only 3 times a day you need to take in carbs. That is in the morning with breakfast, before workout and after workout. After that, no more carbs unless they are fibrous carbs (Veggies)..

Let your fats come from the fats in your protein...If you are going to take in anymore fats let them come from essential fatty acids.

But anyways, if you stick to those macros and calorie intake while only eating your carbs at those 3 times of the day you will lose weight....

[busybody]

like cal said, good advice.
carbs are the big one. understanding insulin and storage and how carbs affect that is a good
diet beginner. probably the most important part of the diet.
and meal timing is important, but it's not life or death. if you move to low gi carbs that are slow digesting
and you have a good intake of lean protein, your body has plenty of time to digest and you wont have
to worry about every aspect of meal timing. kinda overplayed.
the big part is keeping it consistent, maybe some quick carbs before the workout, and the typical
post workout meal. consistency is the key in any diet. it is the most important part...i dont care
what anyone says. you dont lose weight/gain weight overnight.

just my 2.

[crossfire]

thanks for the input guys. i was thinking around 2200-2300 cals as well. i am going to get my meals wrote up and will post the macros up when done. i have been doing good so far with it all just good to have some reassurance. thanks again for taking the time to respond.

[busybody]

plz do. it'll give everyone someone to reference.
and sometimes reassurance is all you need. never hurts to have someone tell you
it can be done. some bro-backing is always good science! hahaha