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Muscle gain and body fat loss macros quantity

chowdarykethanapallishankar
chowdarykethanapallishankar Posts: 1 Member
in Health and Weight Loss
Iam 5"9 male and my weight is 70kgs I want increase muscle mass and reduce body fat with 2600 cal diet can any one suggest me macros ratio/grams

Replies

  • tomcustombuilder
    tomcustombuilder Posts: 2,322 Member
    You’ll reduce bodyfat with a calorie deficit. 2,600 may be a bit too much. All you can do is use that as a starting point and review the progress or lack of it in a month. Your target of 2,600 may very well end up being higher due to underestimating your intake so be aware.

    As far as macros, protein is your friend. Take in about 140g a day and about. 50g of fat as a minimum and fill the remainder up with whatever you want. Whether or not you’ll gain muscle simultaneously will be questionable. Gaining strength initially will be predominantly your central nervous system adapting to the weight and not actual muscle gain

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