Let's decide my Macro and caloric goals

Oflamez wrote:

Calories 2,500
Carbs 250
Fat 83
Protein 180
I'm 182 cm / 6 foot
Current weight 106 kg

Also 28 years old.

This calculator from the Baylor College of Medicine will tell you not only your BMI, but how many servings of
various foods to eat to maintain that weight.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html

It says to maintain your current weight, if you are inactive, will take 2850 cal/day, but you have a BMI of 32.
82 kg puts you at the very top of a healthy weight range, BMI 24.8.
61 kg puts you just under the bottom, BMI of 18.4.
So just to have something to aim for, I'd suggest 75 kg. Upper half of the healthy weight range, realistic, achievable.
If you're inactive, that's 2000/day. Active about 1 hour a day is 2900. So 2500 is in the ballpark.

Now, for macros...
Here's a table which explains the healthy ranges, from the American Journal of Clinical Nutrition:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html

carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)

Starting with your 2500 cal / day
carbs 1125 - 1625 cal (281 - 406 g)
fat 500 - 875 (56 - 97 g)
protein 250 - 875 (63 - 219 g)

Play around within the healthy ranges, see where you feel best.
From what you'd suggested, all you'd need to do is up your carbs.


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My goal is to gain muscle and lose fat.
Now I'm expecting to lose fat more then gain muscle on 2500 calories.

Those 2 goals are almost mutually incompatible.
To lose fat, eat at a slight calorie deficit & do cardio.
To gain muscle, eat at a slight calorie surplus, heavy on protein, and repeatedly lift / put down heavy things.


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I noticed I overworked my CNS (Central nervous system) quiet [sic] often

The CNS is the brain & spinal cord.
Has very little to do with muscles, other than transmitting signals to/from.


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My weight lifting sessions ranged form [sic] 1 to 2 hours

I'm gonna go with 5 exercises of 3 sets, reps mostly 8 but can be up to 10 and rarely 12

http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-exercise-667080

"To maintain your weight: work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week."
http://www.cdc.gov/healthyweight/physical_activity/index.html
(The page explains moderate & vigorous.)

For building muscle, you want to do 1 or 2 sets of 8-12 repetitions of a weight that's 70-85% of your 1RM.
(1-repetition maximum)
For building endurance, do 1 or 2 sets of 15-20 repetitions of a weight that's 50-65% of your 1RM.

Either way, start low on both weight & reps and work up.
You should just be able to do the last 2-3 reps.
When it gets easy to do the maximum # of reps, add 5 pounds and go back to the minimum # of reps.
(From the American College of Sports Medicine's book "Resources for the Personal Trainer, 4th edition".)