Diet and phases questions
Ok I need help guys and girls.
I calculated my maintenance amount of daily calories. According to several calculators, it's about 2600. From my own experience, the past few months, I've not gained or lost any weight and I ate approx 2700 kcals per day. So lets say that my maintenance is 2600-2700 kcal per day.
My new diet holds 3300 kcal per day. But it feels like something's not right about it when it comes to the amount of protein. It seems a little high.
Here's an overview:
+/- 3300 kcal and +/- 210 gr of protein. That's a surplus of 600 kcal per day approx.
I'm either making some ridiculous mistake in my overview I'm overlooking or I'm misinformed but the amount of protein seems high no?
I'm male, 6'3 for 178 lbs and I'm 30 years old. I lift 3x a week and go climbing once. So this is 4x intensive sports session per week. What would be my protein need?
Secondly, I wondered if it was needed to take protein shake every day, even on the days I don't work out?
Also, can I continue to do some cardio too on the days I don't lift weights? What's best? normal cardio or HIIT?
Next question, somewhat bizarre, lets say I come to a point where I'm happy with my body. I don't want to lose anything nor to gain more.
What do I do, continue to workout but stay on maintenance level kcal per day? Stop working out? Work out less? I dunno.
And then finally, at a certain point, I'm gonna try and shed the little subcutaneous fat I have under my belly skin. When you shed fat, do you stop weight lifting and start eating less? Won't I lose any muscle if I do that? What cardio is best in that phase? HIIT or something else?