Right to the point, Im a big guy. 6'3 and was 338lbs when I decided to change my life to be healthier, and no be limited due to size. I learned about TDEE, and have always set it as sedentary to see my intake for off days.

Multiple calculators gave different results. So I started about  2600 cal TDEE and ate about 500-600 cal less a day. I lost some weight, down to 284 and was seeing the estimated weekly drop. Currently I have stalled although my weight training has improved and strength going up.

Question is,: How low of intake would be ok for someone needing to cut a lot without hurting metabolism? I see recommended protein intake is .8 to 1.2g protein per lb, but is that body weight  or lean body mass?

I know sometimes we have good days, and bad days when if comes to training. Based on a 4 day week workout where you hit a set of body parts a certain day. How much do it hurt your gains, either muscle or strength if you don't hit the same rep or weight #'s from previous week? Example, Going heavier on a bench press than normal , but that hurts your dumbbell press numbers from week prior.

I've heard that Keto can be a powerful tool for fat loss, but I'm not sure if limiting yourself on carbohydrates would allow you to maintain muscle while burning fat. What is your opinion on Keto and would you recommend another approach?

What is the most effective protocol or way to use Intermitting Fasting to gain muscle? Would it be the 16 hours fasting/8 hours feeding or the 20/4? Do you eat right after your work out for gaining muscle or does it matter when you eat? Can you eat later on and still make gains?

hey Marc... on a diet, is the quality of food most important or having what you want as long as it fits your macros?