Quote Originally Posted by jaswave125 View Post
Hey gb rice hope you could help me, my diet has been a mess for 3months and I would like to start from 0.

So I have my bmr and tdee come up with 3000cals(rounded off) I'm 6'4" and sit at around 90kg probably 15%bf(only upper abs are visible) so based on 3000cal the numbers that I came up with is 300p/300c/67f based on a 40-40-20 split just looking at these numbers i feel like my protein and carbs number are high thinking more of a 250 250. Could you help me tweak my macro splits? I do respond to carb very well.


Goa is Iwould like to drop to 10%bf.

Im sorry if my post is messed up.
Based on the stats you provided, I actually have your TDEE at around 2500 calories, unless you're really active besides the gym. Even though you're 6'4, based on 15% bodyfat you have roughly 168lbs LBM. To put it in perspective - I'm 5'11, 2lbs heavier than you and around 13% bodyfat... making my LBM around 174lbs. 6lbs might not sound like a big difference, but I can tell you that at 3000 calories/day not only wouldn't I lose bodyfat - I'd probably ADD it.