Newbie diet advice

[shane24v]

Hi, first post and I hope it's in the right place, I've been at the gym 3 times a week for 6 months I've lost a stone but I am wanting to gain muscle, so really do I cut or bulk? My stats
Age 43
6ft
188lbs
Lean weight 146lbs
22% body fat.
At the mo my calories are set at 2800, protien 140
Carb 385
Fat 78
I eat mainly clean but I do struggle to eat all my calories in a day if I'm honest but I'm not losing weight and I am making very slow progress at the gym.

[SuffolkPunch]

I think you should continue to eat in a slight deficit. Did you lose weight at 2800 calories?

Take whatever calorie level was causing you to lose weight and add maybe 2-300 calories to it, keep doing what you are doing, you will still lose weight slowly but allow more for muscle growth. A surplus is not necessary when you are over 20%

[shane24v]

When I lost the weight I wasnt tracking. But for the last 4 month I've been aiming for 2800 I always make sure I hit my protien target but I'm usually only consuming about 2600 I dont really feel hungry and struggle to hit 2800, I've not lost any weight in 3 months but I am making small progress in the gym still.

[Tucane]

When I lost the weight I wasnt tracking. But for the last 4 month I've been aiming for 2800 I always make sure I hit my protien target but I'm usually only consuming about 2600 I dont really feel hungry and struggle to hit 2800, I've not lost any weight in 3 months but I am making small progress in the gym still.

Keep up the gym progress!

Having problems getting in food and the fact that your weight is stagnant for 3 months, indicates you have been eating close to your maintenance.

If you are keen on losing weight, start by lowering calories by 300. This should be enough to start a slow cut.

[shane24v]

It's my body fat ide like to lower but still increase muscle

[SuffolkPunch]

Try aiming for 2300. Make sure you count accurately, sloppy counting is one of the biggest sources of puzzlement on this forum.