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Thread: Help please!

  1. #1
    Registered User LocoLifting1994's Avatar
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    Exclamation Help please!

    Currently I weigth 242 pounds 5'9 very active. I go for 3.11 mile walk a day and I workout everyday and take 2 days odd I do shoulders, chest back, arms and full body. I wanna make sure I'm eating enough calories to gain muscle and lose fat. Right now I'm eating around 250 grams of protein a day 70 carbs and 30 grams of fat and around 1700 calories. Is that a good deficit? Please any advice?
    Last edited by LocoLifting1994; 05-10-2021 at 04:59 PM.
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    Cut back on your protein. Probably 175 to 200 grams.
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    Originally Posted by LocoLifting1994 View Post
    I do shoulders, chest back, arms and full body.
    That's a poor description of your training but it's likely not very good. 4 upper body days with only a single day with both upper and lower body. Walking doesn't count if your intent is to build muscle.

    Originally Posted by LocoLifting1994 View Post
    Right now I'm eating around 250 grams of protein a day 70 carbs and 30 grams of fat and around 1700 calories. Is that a good deficit? Please any advice?
    The calorie deficit can't be determined without knowing your TDEE.

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    Registered User Ghawk21's Avatar
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    Originally Posted by LocoLifting1994 View Post
    Currently I weigth 242 pounds 5'9 very active. I go for 3.11 mile walk a day and I workout everyday and take 2 days odd I do shoulders, chest back, arms and full body. I wanna make sure I'm eating enough calories to gain muscle and lose fat. Right now I'm eating around 250 grams of protein a day 70 carbs and 30 grams of fat and around 1700 calories. Is that a good deficit? Please any advice?
    FYI this is 1550, probably lower since I'll assume hitting your protein goal isn't easy every day. A walk and workouts 5 days/week won't cut it for very active in any TDEE calculators unless you have a physical job as well. Read the stickies and ask more specific questions.
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    Registered User LocoLifting1994's Avatar
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    Originally Posted by desslok View Post
    Read the stickies
    I do a full body split all week and take 2 rest days.
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