[Angelo Rochel]

I’m currently eating around 4300 calories. I don’t do much cardio because my job keeps me active, somewhat physical.

214 grams of protein

587 grams of carbs

117 grams of fat.

so firstly you need to find your maintenance kcal – what I would do is

Training days – reduce kcal to 4000

Rest days – Reduce kcal to 3700.

I would also add in 15 minutes cardio on wake – HR around 110-120 BPM

track your steps – See what happens with weight and look – if your weight stalls then this is your maintenance numbers – if it keeps going up then your still in a surplus and need to decrease more.

If weight comes down a little bit then hold there and keep things as is until weight loss stalls for a little bit as your now in a deficit and have moved into dieting.

then asses as you go and repeat the process [/quote]
I dropped my calorie intake to 3950. Protein at 210 grams
Carbs at 560 grams
Fats at 100.
Am I good here or drop my fat and carbs and up protein?

[Angelo Rochel]

What’s the best number to aim for to lose weight weekly? .5 lb a week? 1lb a week?

And how much protein, carbs, and fat should I be eating?

[Angelo Rochel]

Ok thank you so much

[Angelo Rochel]

Is there any specific video that talks about this?

[Angelo Rochel]

When you say add cardio and increase it when i stall weight, would you say I start around 10 min for cardio see how that it is for a couple of months, increase by 5 min and then keep feeling it out, is that correct? And when you mention dropping fats and carbs, what are the increments for dropping them?

And doing this would also decrease calories correct?

[Angelo Rochel]

When you say add cardio and increase it when i stall weight, would you say I start around 10 min for cardio see how that it is for a couple of months, increase by 5 min and then keep feeling it out, is that correct? And when you mention dropping fats and carbs, what are the increments for dropping them?

[Angelo Rochel]

With this how is your body weight trending?

My body weight is still slowly gaining

[Angelo Rochel]

I’m currently eating around 4300 calories. I don’t do much cardio because my job keeps me active, somewhat physical.

214 grams of protein

587 grams of carbs

117 grams of fat.