IF Calculator and my stats need help on building muscle

thegame

I have been lifting a while and i have put on some muscle but i store alot of fat around my belly area..most of my muscle is on my chest,arms and shoulders but i look bloated looking i have done alot of bulking and changed my macros around alot and i am looking for a lean mass without the fat my specs are below

168lbs
5ft 7inch
Age 35

tdee 2674
bmr 1725.54
Bodyfat 25%
Fat 41
lean weight 127

i was checking out today the ifcal but i dont know where to start

My previous diet was cals were 2989 220 protein 350 carbs 67 fats

i want to gain mass and keep fat away maybe on rest days should i drop cals and make fat higher and carbs low on rest days


any info i would appreciate..

thegreatiam

I put your details into this calc, http://www.1percentedge.com/ifcalc/

I assume you entered moderately active? as your tdee is higher that id expect.

But set as lean massing it gives 2315 cal on rest days and 3086 on workout days. with extra carbs and fats.

what level of activity did you select?

thegame

Moderately Active

my fats were 124 on workoutdays and 82.5 on rest days is that right?


also carbs and fats 50 50 split or should i change it

thegreatiam

thegame wrote: »

Moderately Active

my fats were 124 on workoutdays and 82.5 on rest days is that right?


also carbs and fats 50 50 split or should i change it

50/50 is fine, you need the carbs to fuel your work out.

The option is personal preference really

thegame

Thanks appreciate it