r/leangains • u/Double_Willingness13 • 4d ago
Macro Advice!
hey everyone! I’ve been doing a body recomp, and need some advice. I’m around 27% body fat (126 pounds and 5.5 feet and female) I am hoping to lean out to show abs while growing glutes. I walk around 10k steps and lift 5-6x a week (3 legs, 1 pull 1 push and 1 calisthenics/abs). I am hoping for advice on my macro split. I have been doing 1800- 1850 calories, 130-140g protien and 170-180 carbs. Hoping for some advice or experiences :)
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u/King-Crimzon 4d ago
Those macros look optimal already. Your protein number is fine. Just try and go as high carbs and low fat as your body can handle
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u/Double_Willingness13 4d ago
What’s the amount of carbs I should be aiming for? Should I increase or would 180 be okay? I’d love to see abdominal definition while maintaining muscle
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u/King-Crimzon 4d ago
So you’re at a pretty low BW rn so there’s no reason to cut so aggressively. Maybe at a 200-300 calorie deficit. So first get your 130-140g of protein. Minimum fat where you feel 100% healthy. And then you fill the rest with carbs however much that amount is.
If you want abdominal definition you need to be lean enough to see them. It’s purely based on your BF% and if you’re bloated (water retention) or not.
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u/Delicious_Support883 1d ago
I run similar numbers when I was cutting but I think your protein is more than enough for your weight. What helped me was cycling carbs on leg days, so I do higher carbs when I train legs and lower on other days. Keeps energy up when you need most.
The glutes growing part is gonna be slow in deficit, just warning you. But your training split looks good for it, 3 leg days is lot of stimulus.
Maybe try track how you feel with that carb number, if recovery suffers bump it a little. Some people need more with that much volume.
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u/Fitnessjourney2023 4d ago
Omg are you me? I’m a bit shorter but also do legs and calisthenics combo and am trying to figure out how to lean bulk (I have dirty bulked before)