Thread: Ideas or thoughts on this macro for leaning out...

High protein, high fat low carb
Just trying to drop 4 lbs and maybe grab 2lbs of lean mass...1.4lb is visceral fat so 2.6lbs off body....

8.5% bf via dexa scan, 223lbs 19lbs fat 1.4lb is visceral. Goal is drop 4 lbs and try and gain 2 in lean, want to hit 5% and be as close to 223 as possible ....

I will throw 1 day of high carbs in a week to boost metabolism....

I do a fair amount of hiit and cardio ontop of regular lifting.
I am on some gear as well so I am hoping to protect lean mass....(test & eq)

Calories are average 3k (in deficit a fair amount)
Protein 300 to 350g
Fat 80g to 130g
Carb 60 to 120g

Daily they range but its low carb high fat and high protein
No processed sugars, no breads and starches...NO JUNK FOOD AT ALL....

salmon, protein shakes, chicken, beef,butter, kodiak cakes, eggs, cheese, avacados, quinoa, sweet potatoes, yogurt, grapes, strawberries, etc...I cook all food....so no cheat meals...,

Where im at now
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