I had been cutting for a year and went from 285-224lbs in that time.
This was achieved by cutting cals by quite a lot (1600-2000 a day during the year).
I adjusted the cals and macros as and when I stalled but I now realise that I was cutting cals by too much.
I decided to take a month off training and dieting to try and rev up my metabolism.
During this time I didn’t count cals but I did make sure my protein was high, and in that time I have put on about 10lbs.
Now I am ready to start afresh, however I am not sure where my cals should be at?
Should I keep going at around 1800?
Also should I have the following marcos as a starting point?
· 1g of protein per pound of LBM
· 0.35g of fat per pound of body weight
· The rest is made up of carbs
I plan on lifting heavy 4 x week and doing 30 mins of cardio 4 x week.
My goal is to get down to about 200lbs and get to 12% BF.