automatondan

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I takes me 3500 minimum to see the scale change, but if I'm blasting, sometimes I raise it to 4500-5000... Depending on the day/work load.

I would say pick your target cals, make 50% of them come from carbs, do like 220 grams of protein, and keep your fats low mostly, unless you are trying to PR one week.

Pick something, run it for a month, month and a half, and reassess.
 

PillarofBalance

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Thanks for the info i will be adjusting my diet a little and reposting it, whats your suggestions on my macros, keep in mind i want to gain muscle while lowering my bf

Yes a recomp. That really comes down to time and consistency. My suggestions don't change from what I stated above.
 

snake

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I think a lot of us tend to over consume protein. The only reason we aren't more aware of the fact is that the negative health consequences are relatively non-existent.
Thank you. Couldn't agree more.
 

snake

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Thanks for the info i will be adjusting my diet a little and reposting it, whats your suggestions on my macros, keep in mind i want to gain muscle while lowering my bf

The brass ring of bodybuilding
 

Gadawg

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Your training is on point yet you dont work back?........
 

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