Help working out calorie deficit and macros!

[mrvillicus]

KoHi guys, I'm Ben from the UK, aged 32 with current stats:

Height 5ft 8"
Weight 217 lbs
Bodyfat % of 33%
Lean mass 145.4 Lbs

Im currently using my own modified version of the Viking 3 day full body workout and using a calorie deficit of 2200. I've noticed a loss of about 10lbs in approx 3 weeks and a small increase in muscle mass.

The reason for this post is:

1. By consuming a little more calories than my original 2000 can I still build muscle?

2. I don't know what my protein/carb/fat macros should ideally be, can I find this out online?

Many thanks Ben

[NitrogenWidget]

fat loss / muscle increase.
you need to pick one and eat accordingly.

if you see more size in your muscles after 3 weeks it's mostly because you are now working your muscles and they are flushed with blood.
It's called a pump and it can last anywhere from a few hrs to a few days after you work them.

If you are new to lifting, you will see some newbie gains but those will stop coming.

prot/carb/fat ratio's depend on what your goals are.
fat loss or muscle increase.

[Kokolin]

At your weight and bodyfat % it is possible to build muscle whilst losing fat.

in regards to macros and calories, there's a website here
shredsmart.gear.host/cuttingmacros/
Macros are mostly meaningless as far as starting out goes, for now it's a matter of calories in-->calories out for the most part, just focus on eating protein to get muscle whilst losing fat, i'd suggest buying a protein powder and using it after working out.