Right macro and calory targets for training goals?
I'm new to the forum so I'm sorry if this is not the right place to post this.
I only recently started to pay some more attention to my eating habit as I have become more active again after 2 years of slack. I always did a lot of sports but when I was younger I just ate whatever I wanted. I have a question regarding the targets I set in Cronometer and if my current diet fits my personal goals, which are: cutting some body fat, building some muscles plus staying able to perform in training.
I'm a male, currently weigh 89.6 kg and am 1.93 m. I usually train 4 times a week and burn around 800-1000 calories per training session (2 x MMA, 1 x intervall running + body weight training, 1 x running + high intensity intervall training) plus the odd bycycle tour or playing some basketball here and there. My macro targets are: 25% protein, 45% carbs, 30% fat.
Currently I am runnig on an overall calory deficit because I thought that was the way to go in order to cut the fat and define my muscles. At the same time I think if I want to build more muscles I need to eat more than I burn. Is it even possible to achieve both at the same time? I would really appreciate some opinions and advice on my diet. My macros and calory budget on a typical training day looks like this:
The screenshot is from this evening, usually I will have a protein shake of about 220 calories and then go to bed eventually. Getting enough calories in is sometimes a struggle as I feel full but hungry at the same time on days like this while my budget tells me I need to get some more...