I have been keeping a good food log for the last week so I now have an idea of my micronutrient make-up.
My only question is what is a good total calorie intake for a 225lb guy at 17% bodyfat. I would like to bring it down to 12%. I know every estimation is a shot in the dark and only time will tell but I would just like a good starting point.
I usually here figures like 13 x body weight (or is it lean body weight?). Typically do you guys only cut 500 calories a day + 500 calories more from cardio?
My goal is to shed body fat but with as little muscle loss as possible. I got down to 197 pounds last year at 11% but lost alot of size and strength in the process.
An average day in my current diet looks like this.
2850 calories a day. 48% carbs, 32% protein, 20% fats