ok so about a year ago now i decided to drop weight and get back into shape i started at 260 and not sure about body fat. when i started i wasnt motivated and lazy in general so it took me a few months to get into the motions you know well as it is now im at 210 and 14% body fat so im assuming my body fat was really high before i look better and feel great now and i really want to drop down to the single digits and see how far i can go but stay around 220 tops im 6ft 1.
i have a 3 day split now and train with a someone once a week for a mixup now heres my question how many cals do i need a day? how much protein so on and so forth right now im eating 5 small meals a day protein shake in the morning cant eat in the morning then the next 3 meals are 6oz of chiken 1 serv of either fruit or a veg then an hour before bed i drink another shake so i have protein through the night. i dont drink but maybe 3 times a year and dont smoke. any tips or adivce would be great and if you read all this thanks lol its long