Need some help adjusting my numbers

raven56706

currently my numbers are TDEE. I have begun today to change up my workout schedule to 6 days a week. Any advice on what my numbers should be? im looking to burn fat and gain some muscle.

my numbers:
age:35
height: 5'7
weight: 201lbs
work a desk job but i workout at 5am in the morning.

any advice would be great.

SezxyStef

what is your current intake?
are you doing a progressive load lifting program?
main goal? Lose fat or gain muscle or both at the same time?

raven56706

im looking to lose 30 lbs but dont think that will happen with trying to cut my fat. Both at the same time.

My diary is open if you want to take a look

SezxyStef

1784 is pre-exercise and I am assuming you will be eating at least 50% of your exercise calories back at 1800 is pretty low for a guy.

I lose on that.

And you are correct it's hard to do both (lose fat/gain muscle) as the same time. It can be done but most say lose the fat and do a progressive load lifting program and eat enough protein to maintain as much muscle as possible.

So my suggestions are as follows:

Ensure you are eating 0.8 grams of protein for each lb of bodyweight, 0.35 grams of fat for each lb of bw and rest carbs.

Find a progressive load lifting program for your level (beginner would be Stronglifts or starting strength) intermediate try Wender 5/3/1.

Goal should be to eat as much food as possible and still lose a reasonable amount of weight and for you that would be 1lb a week as you only have 30 to lose....once it's down to 10-15 change to 1/2lb a week.

If you like cardio do that after your lifts or briefly as a warm up for lifts.

Log accurately and consistently using a food scale and correct entries...check MFP entries against USDA website to ensure the calories are correct.

Good luck.