With sincere apologizes of posting this before checking if it was asked before, I want to ask for your guidance.
I’m a 29 years old guy, working 8 hours at a desk. Currently I weight 81 kgs (178 lbs) and my height is 188cm (6.1").
I used to lift weights lately in the last year but stopped since December due to a ugly pain in the upper deltoid head which I am currently trying to heal with the help of my Physiotherapist.
I have used Christian Thibaudeau’s program ( https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters ) in the last year and I can say that I had some nice gains that I was happy with, even thought I was starting to gain some additional fat around my belly.
I plan to return to his program once I will be able to but in the meantime, can you please provide me any diet-wise guidance?
My plan is to gain as much lean muscle as possible, and try to lose some of the fat I have on my belly.
I know the internet is full of articles and this fact tends to confuse me even more since many of them have totally different opinions. Even the macro calculators give different results…
Sorry for the long post and hope to hear from you soon!