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  1. #1
    Registered User jsankar's Avatar
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    How should I calculate my macros?

    Hi everyone,

    I have been lifting for about 3 months, but I really want to make a big physique transformation this year. The problem is, I'm not sure on how to go about it given my current body type and goals.

    I'm 5'7", 20 years old, and I fluctuate between 128-130 lbs. I have never officially measured, but using an online calculator and body measurements, I am about 16% body fat. My abs are slightly visible when I don't flex. I want to get leaner, but at the same time, I want to go up in weight. I want to add about 15 lbs of lean muscle, while also reducing my body fat percentage to ideally 12%. The problem is, every where I look, people say the only way to lose body fat is to eat at a calorie deficit. However, I am worried that I will lose even more weight if I eat at a calorie deficit. Since I'm already at a low weight to begin with, I was wondering how I should structure my nutrition plan so I can build muscle, go up in weight, as well as lose body fat. Thank you for the help.

    I have attached a photo of my current physique for reference.
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  2. #2
    team ketchup AdamWW's Avatar
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    Originally Posted by jsankar View Post
    Hi everyone,

    I have been lifting for about 3 months, but I really want to make a big physique transformation this year. The problem is, I'm not sure on how to go about it given my current body type and goals.

    I'm 5'7", 20 years old, and I fluctuate between 128-130 lbs. I have never officially measured, but using an online calculator and body measurements, I am about 16% body fat. My abs are slightly visible when I don't flex. I want to get leaner, but at the same time, I want to go up in weight. I want to add about 15 lbs of lean muscle, while also reducing my body fat percentage to ideally 12%. The problem is, every where I look, people say the only way to lose body fat is to eat at a calorie deficit. However, I am worried that I will lose even more weight if I eat at a calorie deficit. Since I'm already at a low weight to begin with, I was wondering how I should structure my nutrition plan so I can build muscle, go up in weight, as well as lose body fat. Thank you for the help.

    I have attached a photo of my current physique for reference.
    Read this: https://forum.bodybuilding.com/showt...hp?t=173439001
    The power of carbs compels me!
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  3. #3
    Registered User Daliceo's Avatar
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    2nd that ^
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  4. #4
    Registered Soul faithbrah's Avatar
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    faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000) faithbrah is a name known to all. (+5000)
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    eat in a surplus (250-500 calories, prefer the former), lift hard, eat enough protein, don't avoid carbs or fats, good luck
    positive crew
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