Im getting my fat ass back into they gym today. I need to lose some weight. Ive never tried to cut up before. I had always been a skinny guy (170lbs 6’4" as a teen).
I hit the weights hard a few years back and worked myself up to about 260 at around 18% bf.
I guess my metabolism slowed down since then. Im now 6’4" and weight about 290 at 30% bf (its disgusting).
My goal is to eventually get down to 10% around 240-250lbs. I was looking at the TDawg diet but Im having a hard time figuring out my caloric intake.
Should I be basing my calories on the 290 I weigh or the 200lbm I have? I cant see pounding down 400 grams of protein a day if I only have 200lbs of lean tissue.
Where does the 70 grams of carbs per day fit in? Im larger than average, is 70gs of carbs still enough?
According to the diet my calculations would look like this:
290x15 = 4350 cal/day
Carbs: 70g per day
Protein: 435g per day
Fat: 220g per day
The fat and protein sound waaay too high. Should I be looking at LBM when making these calculations?