Question regarding Harris Benedict Equation and Calorie Deficit

[rupindersayal]

Hi All,

I have a question for you guys. To start off, here are my stats:

Male (Indian)
27 Years
5' 6"
204 lbs
Body Fat - 28.3%
Activity level - Sedentary during most of the day; Doing Cardio and Weight Training 6 days a week (20 min Cardio and 1 Hr Weight Training with three-day routine)
Mon, Thu - Chest, Shoulders and Triceps
Tue, Fri - Back and Biceps
Wed, Sat - Legs and Abs

Since I weigh 204 lbs, I calculated my calorie needs to be about 3400 calories everyday, based on my activity level. I figured I would eat about 2200-2400 calories everyday and lose 1 lb fat every week. But I found this is not happening. I lose fat in interrupted intervals. Just for info, I am taking about 200g of protein from various sources, everyday.

My questions:

1) How can I accelerate my fat loss? Should I focus on increasing my cardio or concentrate on building muscle?

2) Is the caloric deficit appropriate for me?

3) Any other suggestions for maximizing fat loss and building muscle?

Thanks,

Rupinder.

 

[malkore]

while I would suggest not touching protein intake at all, and possibly lowering your carb intake or carb cycling.

i'd be hitting weights hard, heavy, with lower reps (4-6 reps a set)

 

[rupindersayal]

Thanks for the advice, guys. Will report back after a few weeks.