I want to start counting my macros for lean gains. Not too sure what my body fat % is. My routine will be

Monday - chest abs and cardio

Tuesday - arms shoulders and cardio

Wednesday - off

Thursday- back abs and cardio

Friday- legs and cardio

Saturday- off

Sunday- legs abs and cardio

How does this routine sound? I want to make lean gains. Maybe yall van help with fat percentage.

My guestimate for your fat percentage would be between 18-21% ? Not sure how accurate that is though haha, sorry. Others may have more accurate ideas.

In terms of you wanting to figure out your macros, your routine actually doesn't have too much influence on that, other than how many calories you are burning by training. From your routine it looks like you will be burning a bit! Rotuine looks pretty solid.

So my question would be what is your BMR? Calculate that, then you want to eat in a calorie deficit of between 250-500 calories to lose fat. Stick close to -250 calories if you want to gain lean muscle.

Yea my plan is to gain lean muscle and do a 6 week cut in the spring. Just don't wanna gain that much fat. I'm thinking 75 grams of fat 200 grams of carbs and 220 grams of protein.

Yea my plan is to gain lean muscle and do a 6 week cut in the spring. Just don't wanna gain that much fat. I'm thinking 75 grams of fat 200 grams of carbs and 220 grams of protein.

Are these the macros you will use for now? Or for the 6 week cut you are planning?

I was trying to figure them up for lean gains

Ok. Have you calculated your BMR? You can figure it out here:

http://scotthermanfitness.com/mealplan.php

Whatever your average BMR is, you want to eat about 250-500 calories above that to make lean gains.

Do the macros you have worked out give you somewhere between 250-500 calories above maintenance?