Another Diet Advice Thread (sorry)

[Toddy2]

I appreciate there’s been loads of ‘critic my diet’ advice threads.

Background to this question of diet advice, I’m a 43 year old male 6’4”, 115kg with 26% fat.

I’ve been powerlifting for 20 years and never gave much thought into my diet other than to eat relatively clean carbs and protein 6 times a day which I’ve been doing so for years - probably over reliant on protein bars and shakes too much. More recently I picked up an umbilical hernia so training moderately whilst waiting for the op. I’ve noticed my weight/body fat has increased most likely due to less intense work outs.

I’m moving towards bodybuilding now. Getting to the point I’m consuming roughly 4000 calories per day. I’m just not sure how much I should be consuming for a modest cut to 20-15% body fat. I’m unsure of the % of macronutrients and what meal plans to achieve the numbers I need.

Any suggestions greatly appreciated!

[AdamWW]

If 4000 calories maintains your weight, then start by eating 3500 calories per day and see how quickly you lose weight.