yea, I will run you through the calculator sometime tonight.

No offense but at your weight and bf% you need to focus on building muscle though. You only have 138 lbs of muscle. Honestly you need to focus on building up to atleast 150lbs of muscle using the lean gains system but use the true system. Goto IF calc, punch in info, set calories to +30%/-10% and 4 day a week workout.

now set your macros as follows
Rest day
P/C/F-55/5/45

Workout Days
P/C/F-45/45/10

Do this and you will gain about 0.5lbs per week and you should run this for about 28-30 weeks. Prolly somewhere in the range of 20% will be fat but you will still end up at 150lbs of muscle. From there you can cut slowly using leangains recomp using 4 day a week program doing +15 on workout days and -40% on rest days.

that should be your plan of action but i will still run your rfl for you.

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Posted by goldennugget

Hating Masks

Member since Jul 2013

24514 posts

Posted on 6/27/17 at 8:23 pm to lsu777

quote:
lsu777

Thanks for the advice, I read from Lyle McDonald that you should be at under 12% body fat before bulking which is why I was trying to cut to under 12% because once you are under 12% more excess calories are partitioned as muscle, but you think that getting to 150 lbs of muscle is more important?

If I switch back to a bulk would the 5/3/1 Big but Boring routine work with the macro plan you gave me? I saw decent results in the 4 weeks I ran that system at the end of my last bulk.

EDIT: I put in the info into IF Calc and used your macro splits of 55/5/40 and 45/45/10 and it says my protein intake should be 338 grams on rest days and 392 grams on workout days. Isn't that a bit too extreme when it comes to protein intake?

This post was edited on 6/27/17 at 8:43 pm

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Posted by guedeaux

Tardis

Member since Jan 2008

13622 posts

Posted on 6/28/17 at 2:21 pm to lsu777

quote:
No offense but at your weight and bf% you need to focus on building muscle though. You only have 138 lbs of muscle.

So he is only fat and muscle? I get that he has no brains, but what about bones, organs, sinew, blood, skin, etc.? Which diet should he start to grow those? He should definitely focus on those gains first.

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Posted by goldennugget

Hating Masks

Member since Jul 2013

24514 posts

Posted on 6/29/17 at 2:12 pm to lsu777

Alright lsu777 I have created my first draft at a diet plan for this Monolith Program

Basically I used the macros that Wendler set out in his sample diet on his post for the Monolith and those macros were 24P/37F/39C. I figured I would use that for my workout day macros. Then for rest day I set the carbs on the IF calculator at 166 like you said(between 150-200). Rest Day Macros are 24P/62F/14C

His total calories on his sample diet was 5980 but that is for a 200 pound man, as a 160 pounder I multiplied that by 80% and got 4770.