Hi,

I started to lift weights earlier this year from Feb to June for the first time. I did see some results guess that is down to never lifting before:o. I'd wanted to lose weight for a while and have lost about 25lbs.

I am currently 210lbs and 6'3

I usually do cardio 3 times a week by playing football, but I have not lifted since June. I have now to get serious and throw myself back into it but with clear goals and a workout plan. Previously I never counted calories etc. Just cut down drastically on what i ate (Not eating enough calories). Apparently my BMR is 3334 calories per day.

As i don't have a huge amount of muscle as I havn't lifted for long, it kinda seems pointless in cutting without the mass in the beginning!? Should I lay the foundations first so to speak!?

1) Do you think I should carry on losing a but more weight before starting to bulk? If so, how much more weight to lose should I target?

2) If I need 3334 calories per day what split would you recommend? I was thinking along the lines of 50/30/20. Pro/Carb/Fat



Many thanks in advance

As i don't have a huge amount of muscle as I havn't lifted for long, it kinda seems pointless in cutting without the mass in the beginning!? Should I lay the foundations first so to speak!?

Pictures will let us get a better idea of your current status; but I think that if you feel you don't have enough muscle, then you should probably focus on building some. You don't even have to go very much above maintenance calories and you might very well lose fat and gain muscle at the same time.

I doubt that your BMR is 3334 calories a day. That would be the amount of energy you would burn if you did nothing but lie in bed all day. Here's (http://www.bmi-calculator.net/bmr-calculator/) an online calculator that will tell you what your BMR is. Since you don't give your age, I just used 30, which would put your BMR at about 2122 kcal. An activity multiplier of 1.55 puts you at about 3200 calories for maintenance, which is were you got that number, I assume.

1) Do you think I should carry on losing a but more weight before starting to bulk? If so, how much more weight to lose should I target?

That's impossible to answer without pictures and a BF estimate and even then it really is up to you. It's really not about weight at all, but about lean mass and fat mass ratio.

2) If I need 3334 calories per day what split would you recommend? I was thinking along the lines of 50/30/20. Pro/Carb/Fat

50% protein is definitely overkill and a waste if you're eating that many calories. I'd say shoot for 1.25-1.5 times your lean body mass in protein.

Thanks very much for your instant reply. Many things to consider. I forgot to mention I am 24.

What do you other guys suggest too?