3200 calories diet, how?

Nutrition Q&A [Moderated]
1

Hi Doc,

A little about me:

52yo male
282 lbs
6’3"
waist: 45 inches (I know it is too high, I am trying to find the correct diet to slim it down)

I’ve been eating about 2,500 - 2,800 calories daily but according to what I read on “To be a Beast” I should eat around 350 g of protein, 280 g of carbs and 76 g of fat. That would take my calories around 3,200 for recomposition!

I don’t know how could I eat that much, I think I can’t or maybe I am doing something wrong or choosing the wrong food.

I’ve seen breakfast recipes with 6 eggs and 12 egg whites + 2 cups of greek yogurt and it makes me nauseated just to think about it.

Are my numbers correct? I’ve seen other people around here eating that many calories, how do you manage to do it?

Any help or tips would be really appreciated, and sorry, I am a novice in diet issues LOL

2

Labrego,

Thanks for the post and I hope you’re doing well. I would advise you to lose weight and would not recommend the recomposition macros for you.

Rather, I would advise reducing your current calorie intake to 2300/day everyday with 220g of protein per day and go from there.

3

Awesome! I knew I was doing something wrong.

2300/day sounds way better for me.

Thank you Jordan, I really appreciate it!

-Luis

4

This post was a year ago but it’s still relevant to me, it holds me accountable. I am now 255 lbs and my waist is 41" and going down and I never felt better in my life.

But now I have a different question: I am on a deficit right now eating barely 2400 cal/day with 265g of protein per day. If I want to add muscle I need to go on maintenance? what is the difference between maintenance and recomposition?

I think I have to read the “to be a beast” article again