fat loss diet help

[latin22]

Ok so I'm confused on the right diet to lose weight with.
I believe I have a strong component of the endomorph bodytype so I worry about having too much carbs in my diet. I'm 5'8 ,268 pounds and about 30% bodyfat . My current diet plan that I just started following is 2849 calories per day with 100 grams coming from fat, 328 coming from protein and 165 coming from carbs. my BMR is 2228 and my TDEE is 3564 since I try to workout at least 4 times a week.
I read that my macronutrients need to be about 50% carbs, 30% protein and 20% fats but since I'm a endomorph I worry that would be too much carbs. My current ratio is 47% protein, 23% carbs and 32% fats . Is my diet ok or do I need to change something? I would like to lose fat with minimal or no muscle loss.thanks for your help guys.

[Scrumhalf]

You are on the right track. Keep the protein level up and drop the carbs as low as you can get away with. Run a minimum of 500 Kcal definit, 1000 Kcal if you can handle it. If you keep the protein high, you'll preserve muscle mass. At this point, with 30% BF, the deficit is the key.

Are you willing to do more drastic things, like a PSMF-style diet with very low carbs and a refeed every week? That is VERY effective, but it takes a lot of discipline and a reasonable level of misery to handle.

[latin22]

I just want to lose as much bodyfat in the most effective way without losing muscle.

[Scrumhalf]

First of all, how long have you been on this calorie intake and what progress have made on it?

[latin22]

A month. I went from 272 to 268.

[KletoReese]

You are on the right track. Keep the protein level up and drop the carbs as low as you can get away with. Run a minimum of 500 Kcal definit, 1000 Kcal if you can handle it. If you keep the protein high, you'll preserve muscle mass. At this point, with 30% BF, the deficit is the key.

Are you willing to do more drastic things, like a PSMF-style diet with very low carbs and a refeed every week? That is VERY effective, but it takes a lot of discipline and a reasonable level of misery to handle.

I would truly like to follow: PSMF-style diet. I will do anything it takes to lower my BF. Right now I am at 20%. I would really like to drop to 10% if at all possible, keep in mind that I just turned 40.

So ANY help will do!

[Scrumhalf]

I would truly like to follow: PSMF-style diet. I will do anything it takes to lower my BF. Right now I am at 20%. I would really like to drop to 10% if at all possible, keep in mind that I just turned 40.

So ANY help will do!

Go to bodyrecomposition.com, Lyle McDonald's website. Get his Rapid Fat Loss book. Read it cover to cover and then read it again. Follow his protocols to a T. Results guaranteed. Lyle knows his stuff.

[Navarrette15]

Hey thanks for the help Scrumhalf! My colleague has been asking me to help him out with his diet intake and calorie count since he is seeking to build muscles without gaining fat. I was here in the community to check out some tips that members have shared and might be useful to him....