help with diet really stuck

[numbere]

I've done it in the past and with my work commitments find it super hard to concentrate focus. I really like the carb cycling I feel like I'm putting on a little muscle as well and I'm more energetic

If you're not into doing a keto then maybe drop your calories another 300-500.

I calculated your tdee to be about 2700-3000 so you should be able to drop a few more calories.

If you're putting on muscle then there's no way you're in a caloric deficit.

You can only gain or lose. Can't do both at the same time.

[dazzlinyu]

If you're not into doing a keto then maybe drop your calories another 300-500.

I calculated your tdee to be about 2700-3000 so you should be able to drop a few more calories.

If you're putting on muscle then there's no way you're in a caloric deficit.

You can only gain or lose. Can't do both at the same time.

When you say drop by 300 - 500 calories thats obliviously total calories. or do i drop carbs and fats and leave protein as is?

also would you recommend any cardio at this time. and also would you still have a higher carb day once a week

thanks numbere you been a great help