how many calories???

[rstitan53]

hey guys, i'm 20 yrs old 6' 245lbs.. i lift 5 times a week and do cardio 4 to 5 times per week for about 30min..i used to play football and powerlift and now i want to cut down to about 230 -225 for spring but try and keep as much muscle as possible, right now i get about 225-250 ggrams of protein and 200 grams of carbs, i dont count my fat but its not unusually high.. can u plez give me some advice on how to alter my diet so i can lose fat but retain as much muscle as possible...thanks alot

 

[diamonddiceclay]

you are short 100-150 grams of protein of where you should be-carbs are ok

 

[110%]

to cut down and keep as much muscle as possible try, your bodyweight X 15-500 for how many calories each day, then split that up into 50/30/20 protein/carb/fat macronutrient breakdwons. im assuming you know which foods to eat to fulfill these numbers, if not jsut post. also maybe try some glutamine as far as supplements go.