Nutrition Advise required?

lost_odeassy

Good day friends,
I am 37 years old, weight 83 KG, 5ft 10 inches and bit out of shape.
It's been two weeks I started working out, doing 4 days gym with 2 days upper body and 2 days lower body
Also started to do HIIT cardio for 15 - 20 minutes around 5 - 6 days a week.

Below are my current pictures and my goal is to have a lean muscular body, and ideally bigger arms and chest

I have been researching and understand that diet plays an even bigger role then exercise so need some advise on my diet.

Currently I need to keep around 2200 calories to maintain weight accordingly to online calculator.

Since one of my goal is to gain muscle but at same time cut belly fat, how much calories should I eat and also please guide me in terms of Macros also such as % of Carb, Protein, Fat etc?

and general advise.

Thanks in advance. Regards,








T
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kommodevaran

For most people just tweaking current diet is the most effective. Open your diary.

Florida_Superstar

Years ago I went to see a registered dietitian. It was the best money I have ever spent. My goal was just optimal health and nutrition. I didn't have a lot of weight to lose, but I did lose a few pounds while eating more (better quality) food. Most importantly, I felt better than ever and have maintained my weight ever since. This was before I knew about My Fitness Pal, so you may be able to accomplish the same thing here. But a registered dietitian is another option. She helped specifically with what you are asking about -- % of nutrients, appropriate portion size, etc. You are right that diet is more important than exercise for weight management, but exercise helps in that regard and also is good for the health of your heart, bones, joints, etc. so it's great that you are exercising. Good luck!

Chieflrg

lost_odeassy wrote: »

my goal is to have a lean muscular body, and ideally bigger arms and chest

I have been researching and understand that diet plays an even bigger role then exercise so need some advise on my diet.

Currently I need to keep around 2200 calories to maintain weight accordingly to online calculator.

Since one of my goal is to gain muscle but at same time cut belly fat, how much calories should I eat and also please guide me in terms of Macros also such as % of Carb, Protein, Fat etc?

You will want to revisit your goals from time to time since you are pretty new to this.

It is impossible to gain muscle AND cut belly fat at the same time for several reasons.

One when you gain muscle you will also gain fat because the only way to gain is to eat at a surplus. When you do a bulk to gain muscle, most people try to keep the fat gain at a minimal. Something along the lines of 50c/30p/20f will give you results. High protein is not needed as much as the general public seems to think to add muscle.

If you are trying to lose fat. You are cutting, your protein is more important as it helps prevents muscle loss. You want something along the lines of 30c/40p/30f. You can gain a lot of strength during this period, just not muscle.

These are just some kind of guide lines, you have to find what works for you. Low on energy, you want more carbs etc....same goes with your online calc. Its gets you in the ballpark. Use a food scale and log everything honestly. If you're gaining, cut calories down 100 or so weekly until you stop.

Lastly, believe me you will hear this endlessly and probably 100 times on this thread alone. You cannot spot reduce fat. Meaning fat comes off where your body decides, not where necessarily where your mind would like. For most men, we carry it in the waist/gut til very last bit comes off.