As per /u/31minutes AMA on /r/leangains Check out the PDF summary here /u/31minutes final clarifications Weight in lbs 175 Macros for cutting Carbs Pro Fat Weight in kg 79.5 Training 239 268 40 Estimated maintenance 2,386 Rest 26 208 64 RPT Macros for bulking Carbs Pro Fat A: Back day Training 319 284 47 Deadlift 2x3-5 Rest 62 249 138 Press 2x6-8 W. Chins 2x4-6 Bodyfat % Loss Rows 2x6-8 18-19% -1.7 lb/week C.G. Chins 1x6-10 15-17% -1.5 lb/week B: Chest Day 12-14% -1.3 lb/week Bench press 2x6-8 9-11% -1.0 lb/week Incline DB bench 2x6-8 <8% -0.7 lb/week Barbell curls 2x6-8 Triceps extension 2x6-8 Stalling over a two-weeks period? Reduce calories from carbs and fat C: Leg day About alcohol consumption Squat or leg press 2x6-8 Leg curl 2x6-8 Leg extensions 2x6-8 Calves 1x12-16 Cable crunches 1x8-10
As per /u/31minutes AMA on /r/leangainsCheck out the PDF summary
here/u/31minutes final clarificationsWeight in lbs 175 Macros for
cutting Carbs Pro Fat kCalWeight in kg 79.5 Training 239 268 40
2,386Estimated maintenance 2,386 Rest 26 208 64 1,511RPT Macros for
bulking Carbs Pro Fat kCalA: Back day Training 319 284 47
2,836Deadlift 2x3-5 Rest 62 249 138 2,486Press 2x6-8W. Chins 2x4-6
Bodyfat!ossR!s 2x6-8 "#$"% -1.7 l"#!ee$C.%. Chins 1x6-10 "&$"'
-1.5 l"#!ee$B: Chest (ay ")$"* -1.3 l"#!ee$&en'h (ress 2x6-8
%$"" -1.0 l"#!ee$)n'line D& "en'h 2x6-8 +# -0.7
l"#!ee$&ar"ell '*rls 2x6-8+ri'e(s extensin 2x6-8 ,talling o-er
a t.o$.eeks /eriod0 Reduce calories from carbs and fats by
&$1C: !eg day About alcohol consum/tion,-*at r le. (ress
2x6-8/e. '*rl 2x6-8/e. extensins 2x6-8Cal0es 1x12-16Ca"le 'r*n'hes
1x8-10
