After 3 years at gym new to propionate

[HoldMyBeer]

Weight 104kg
Height 183cm
Age 40 to 41
Improve more diet?
I was 140kg i have lost this 40 kg
With this kind of diet alot of fish omega 3 tune
Plenty vegetables and plenty salads.
But as you understand the body at this age it cannot goes any linear and gain muscle only with food and lifting weights.
Can you guide me to a good diet plan ?

Once you get into it, you will know when someone's diet is off when they don't quote macro numbers.
Read the suggested links. Figure out your tdee, do something like a 40-40-20 ratio on your macros (% of total calories in proteins, carbs, fats). Use MyFitnessPal, it will figure it out everything for you if you set it up right. Then you just need to know what are complete proteins, good fats, and complex carbs.
As for a great, simple, effective diet plan: IIFYM (if it fits your macros)

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[Mythril]

Once you get into it, you will know when someone's diet is off when they don't quote macro numbers.
Read the suggested links. Figure out your tdee, do something like a 40-40-20 ratio on your macros (% of total calories in proteins, carbs, fats). Use MyFitnessPal, it will figure it out everything for you if you set it up right. Then you just need to know what are complete proteins, good fats, and complex carbs.
As for a great, simple, effective diet plan: IIFYM (if it fits your macros)

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For past 9 months iam at 40-40-20 thats why i lost 40 kilos of body fat .
I will keep reading the post thank ou again for your help.