help on a program

[frankyryan]

hi all been training for about a year and a half its been going well my strength has increased and muscle size so last few months ive been struggling with my weight in a year in a half ive gone from 63kg to 80kg and I felt good but my goal is to get bigger and reduce my bf which is about 25%
so after damaging my shoulder ive been out for about 2 months and I seem to have lost muscle and gained fat in it place I was eating crap really 3500+ and wasn't healthy stuff so ive been trying to come up with a diet so far ive got this

workout day
3000 calories
19%fat at 62g
44%carb at 316g
37%prot at 266g

cardio day/rest day
2150 cal
18%fat at 42g
39%carb at 208g
43%prot at 230g

would this help me in any way its all clean food and veggies and fruit minus the protein shakes x2 my day to day life is pretty active work and kids my job I'm also changing my workouts to full body 3 times a week cardio 3 times a week

[Gxp23]

Why over 800 cals more on workout days? What is your maintenance calories number anyway?

[frankyryan]

My maintenance is about 2600 I guess going by the calculators

I thought if I’d be wanting to gain weight/muscle I’d eat more on weight training days
And less on non weight training
As with cardio I’d be burning more than I eat
My TDEE is around 2300 with out cardio

Any help I would be grateful not sure on these diets as I’ve never had to do them

[Gxp23]

IMO you would yield better results by choosing one goal i.e either gaining or losing and sticking with it until you are happy and ready to do the opposite. At 25% body fat though, I think a cut is warranted.

Is your shoulder fully healed? What did you do to it?

[formicaman]

Don't need that much protein and could up the fats.

[desslok]

Has your shoulder fully healed? If not I would probably start a light cut and lift lighter weight more reps until its better.

[frankyryan]

Thanks for the reply’s guys yes my shoulder is healed it wasnt training related Just over stretched the tendon so I’ll be better off cutting now getting my body fat down then clean bulking back up my goal was 13st so nearly there
Is it just the case of eat a calorie maintenance for 13st to get there when bulking
Really appreciate the help guys just a little confusing with all these calculators showing different results