First of all I want to apologize for my english.
Im 23years old, For the last ~4years I have not trained seriously. Only 1-2times(even less) per week and without plan or diet.
But I decided to totally dedicate to training. I chose 531+BBB. But i need help with a calories intake.
More info about me
6’3" 291lbs BF:25-30% .I have desk job for 10-12h per day.
Shoulder circumference: 59" - 150cm
waist circumference: 45" - 115cm
Arm: 19" - 49cm
As you can see I have strength imbalances because for the last ~4 years I did not do any legs or deadlift workouts
So I have a problem with the calculation of a diet. How much calories should i eat for optimal strength gains and not become WAY more fatter and how many proteins/fats/carbs in my situation. Right now im eating ~4200cal 335protein/400carbs/130fats with very clean diet. Is that enough? Its very difficult for me to determine whether it is sufficient.