Trying to lose fat and gain muscle (110kg atm)

Hi guys,

I'm a 31yo man starting a weight loss journey trying to get me from 110 kg (245ish lbs) to 90 kg (200 lbs).

What am I currently doing?
- Intermittent fasting (16-8)
- Drink 3-4l (a gallon) of water a day
- Gym 3-4 times a week (1h upper/lower and 30 min walking on incline threadmill)
- Rest days I will try to go for a walk of 1 hour on an average pace.
- Caloric deficit... But not sure what would be ideal intake here?

I usually eat 2 500 + 800 kcal meals (1300 in total) + a shake of 240 kcal = 1540
Is that caloric deficit too big to maintain? Should I up my caloric intake?

I usually get about the following macros with the 3 meals above
170g protein
99g carbs
37g fat

Any tips/tricks to help me? Could really use some guidance I'm afraid!

Thanks for reading/helping!

submitted by /u/yannickvdl
[link] [comments]

from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/14fxzaa/trying_to_lose_fat_and_gain_muscle_110kg_atm/