hi I’m pretty new to this forum part of this site and i was hoping someone can help me. 21-year-old and a college student. this summer i have a goal to get to 15% body fat. i currently have a workout plan but the only thing i need right now is nutrition and macros. about a year ago i got down to 235 with keto and then 227with a lean protein diet 1.5g of protein per body weight recommended by a professional trainer i met. when i went back to school and thought i was the shit i fell off and made purely bad choices i gained it all back plus a little extra 263, but I did get stronger. Currently, I’m at 253
30% body fat - but i don’t look like it and many ppl are confused i can supply a picture if needed
bench= 275 max
squat 315 for 10 reps not sure about the max
deadlift 315 for 10 reps not sure about the max
I’ve been looking around and i see that either 1g of protein per lb or 1.25g-1.5g protein is recommended body should i do is at this weight? im not sure what to go with. so i started righting down macro options starting with what should be my maintenance then deducting 15 to 20 % based on multiple articles I’ve read here
i am currently in a deficit and my macros are
carbs 117g- might just stay at 100 too much makes me gain like 10lbs
calorie intake around 2000
since im to 250 my maintenance should 2550 maintenance but i can never eat that much food its really hard. im not sure if i should drop or increase calories and the effect it may have on my metabolism since it already slow af.
my diet consists of chicken breast, ground turkey, pinto beans, green superfood, broccoli, and protein shakes.
I’m thinking of switching it up so I did some math based on some articles on this site but I’m not sure if the 1.25 -1,5 g protein intake targeted to leaner individuals or everyone because I am around 30% body fat.
High protein option
250x11 = 2550
Protein 250x1.35 = 345g = 1380
Carbs 100g = 400cal - decided this because mof my endomorph like body type and i blow up of i have too much
Fats 78g = 770cal
fat 22g ? Is it okay for may fat intake to be this low or should i take away from both carbs and fats>?
I am open to any advice or recommendations