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If you are over on 1 macro but under your calories then you arent eating enough protein and fat.
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By my calculations your total daily energy expenditure (thats the calories your body burns if you were to just lay in bed all day) is 2542. To lose weight and maintain muscle you are looking at around 2050 calories a day. Any less and its possible to lose muscle. You could up your calories slightly. -500 of your tdee = cut…
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Can i ask your height?
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Today i consumed 240g of protein. The trick is to identify the high protein sources and try to work them into your diet. For example boiled eggs, grilled chicken, cottage cheese, quinoa.. Even a simple protein shake can give you 40g of protein.
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Calorie surplus + lifting = muscle mass increase. Calorie deficit + lifting = fat loss. In a surplus adequate protein helps to repair and build muscle and in a deficit it helps maintain the muscle and stops your body burning it for fuel. Both at the same time is not a good idea.
