View Full Version : Improving nutrition for becoming lean.

06-04-2016, 01:48 PM
My calorie maintenance (body weight x15) is 2400kcal. I used to just eat good and go to the gym, and never look or record how much I ate within my daily macro count.

Now my goal is to become and stay lean, and I have a decent amount of muscle to show now. I gain fat easily however, so will a carb:protein:fat split of 30:50:20 be sufficient?

I'm going to start measuring and weighing my food, and doing this using my fitness pal. Is it definitely worth doing this? I'm going to try to prep my meals for the week every Sunday.

I feel as if 3 meals a day will be enough for me, as I'm at school for part of the day so meals are only ate once.

So from my 2400, how much will I take off to become lean and make a defecit?

And is my split good enough? I workout strength 3 times a week and twice cardio.

06-04-2016, 02:26 PM
Just eating good and going to the gym is all you need to do at your age. No need to stress macros or calories yet (also given your age/height/weight 2400 is likely way too low).

Getting lean.. that should be the last thing you worry about now, get big first; you ar pretty light as is, you need the muscle first for it to show.

For exercise-

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine (http://forum.bodybuilding.com/showthread.php?t=118004321)
How To Perform Basic Lifts (http://forum.bodybuilding.com/showthread.php?t=118920551)

Starting Strength (http://startingstrength.com/)
BabyLover's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=135564721)
AllPro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843)
StrongLifts 5x5 (http://stronglifts.com/5x5/)
IceCream Fitness 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Coolcicada's Push Pull Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure


Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min