Hi, like most guys I am trying to add muscle and lose fat. quick stats I am 44 weight around 200 lbs 6’ 1" tall. Not sure of body fat % but I am fairly lean and I am trying to lose the last bit around my waist and love handles.
I have added a bit of size this last year, nothing huge but in the 5-6 lbs range and mostly muscle gauging by what I see in the mirror. I have been focusing mostly on increasing protein intake over the last year or so and I feel that I have done ok with it. Now I would like to trim some extra fat and I was just curious about counting calories and macros.
The last year or so I was following a diet that consisted of:
396 g carbs
106 g fat
159 g protein
2,300 mg sodium
119 g sugar
I focused mostly on the protein # and most days I hit or exceeded it. the other macros were a bit more up and down but overall fairly consistent.
I used an online tool to generate these macros. Now I used the same tool to determine what I need to do to lose about 10 lbs slowly. (lose 1lb a week)
I get these macros:
306 g carbs
82 g fat
123 g protein
2,300 mg sodium
92 g sugar
To me I still think I need more protein as I want to add muscle while losing fat, is that correct? I want to make sure I can use something to help me track what I am taking in so I can correlate with the results that I see…
I realize that I have not mentioned training and calories burned but the expectation is that it will stay the exact same as it did before this ‘cut’. I have never had issues with energy or intensity while training before, but would dropping approx 700 calories have much effect?
I hope this makes sense, thanks!