Kingcel32
Solstice
- Joined
- Jul 11, 2020
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Currently, I am 140-142 lbs at 5'9, this puts me at around 12-13% body fat estimated. According to multiple calculators I need to lose between 5-7 lbs of fat to reach 10%. So how should I go about this? I am already in a caloric deficit and all that and have no trouble being in one, but I would like to retain and build muscle as well. Basically I am just asking how would I optimize my macros? Is there any calculator that could help me with this? A calculator I am using would have me consume 175 grams of protein, 58 grams of fat, and 217 grams of carbs? Do you guys think this is enough?
In case this matters here's my workout schedule
Monday, Wednesday: 1-1.5 hours of lifting, followed by 15-20 minutes of jogging
Tuesday: 1-1.5 hours of lifting, followed by 15-20 minutes of jogging. 1 hour of fencing practice later in day
Thursday: 30-50 minutes on rowing machine, followed by 20-30 minutes focusing on a specific muscle group that I think needs some extra work on. 1 hour fencing practice later in day
Friday: 20-30 minutes of HIIT cardio, followed by 20-30 minutes of calisthenics.
Saturday: Rest
Sunday: 1 hour of fencing practice.
In case this matters here's my workout schedule
Monday, Wednesday: 1-1.5 hours of lifting, followed by 15-20 minutes of jogging
Tuesday: 1-1.5 hours of lifting, followed by 15-20 minutes of jogging. 1 hour of fencing practice later in day
Thursday: 30-50 minutes on rowing machine, followed by 20-30 minutes focusing on a specific muscle group that I think needs some extra work on. 1 hour fencing practice later in day
Friday: 20-30 minutes of HIIT cardio, followed by 20-30 minutes of calisthenics.
Saturday: Rest
Sunday: 1 hour of fencing practice.