G

Protein

MetricValue
Calories546/ 1640 (Per meal - 3 meals)
Calories410/ 1640 (Per meal - 4 meals)
Calories328/ 1640 (Per meal - 5 meals)
Protein (PRO)45 g
Weight Goal118 lb
Muscle Mass GoalTBD
Fat Mass GoalTBD
PRO/kg/day1.6g/kg/day1
Pre-run or pre-lift (1–2 hr)~0.5 g/kg carbs + 0.25 g/kg protein
Post-run or post-lift (0–2 hr)~0.6–0.8 g/kg carbs + 0.3 g/kg protein
Post-lift carb target0.5–0.8 g carbs per kg bodyweight in the first few hours
Current weight143 lb / 64.9 kg

Try to have commandments that provide general guidance on certain topics and associated implementation method(s) that fulfill that commandment. e.g. PRO/kg/day goal may have associated ways to achieve via plain chicken, lemon chicken, rosemary chicken, turkey sandwich etc.

Macro goals

Here you go — your cut-day macro1 split:

  • Daily totals: Protein 133 g, Carbs 171 g, Fat 47 g → ~1,639 kcal

    • ≈ 32% P / 42% C / 26% F (532 / 684 / 423 kcal)

If you want it per eating1 pattern:

  • 3 meals: ~44 g P / 57 g C / 16 g F each (~546 kcal/meal)
  • 4 feedings (3 meals + snack): ~33 g P / 43 g C / 12 g F each (~410 kcal/feeding)

Tip: keep 30–45 g protein per main meal to hit the leucine “muscle-building” threshold, and bias more carbs post-lift.

Visual Goals

If your goal is visible abs, no love-handles, and arm/neck vascularity, pick one of these two target zones at 5'5" (165 cm), male, 29—the right choice depends on how much muscle you want to carry.

Two excellent target zones (100–125 lb window)

  • “Sharper & smaller” look: 112–116 lb at ~10–13% body fat Works if your fat-free mass (FFM) is ~100 lb. At ~10–13% you’ll see upper and lower abs, tight waist, forearm veins on warm days.
  • “Filled-out & shredded” look: 120–124 lb at ~10–13% body fat Works if your FFM is ~108 lb. Same leanness, but fuller shoulders/arms/chest—easier vascularity and better taper.

Rule of thumb: for 10–13%, target weight ≈ FFM ÷ (1 − body-fat%). Examples: FFM 100 lb → 111–115 lb; FFM 108 lb → 120–124 lb.

Distribution & look checkpoints (what to actually measure)

  • Waist: aim 28.5–30.5 in (at navel, relaxed). That’s WHtR (Waist-to-Height Ratio) ≈ 0.44–0.47, which correlates with flat lower abs and minimal “handles.”
  • Android:Gynoid (DEXA): ~0.9–1.05 is typical for lean men—keeps trunk fat low without looking “skinny.”
  • Arms/veins: forearm and biceps veins usually show around ≤12–13%, especially with a pump, carbs, and warmth.
  • Neck/jaw: definition improves around ≤13–15%, faster if you carry muscle in traps/upper back.

Training & diet to hit the look (3×/week resistance baseline)

  • Protein: 0.8–1.0 g/lb body weight daily (e.g., 95–125 g).
  • Calories: sit at slight deficit until waist is in range, then slow maintenance while continuing progressive overload.
  • Lifting: 3–4 days/week; prioritize delts, lats, triceps, biceps, quads/hamstrings (they add shape that highlights leanness).
  • Cardio: 2–3 × Zone 2 weekly; a short HIIT finisher 1×/week helps trim visceral/trunk fat.
  • Steps: 8–12k/day to keep the waist moving down without wrecking recovery.
  • For vascularity (acutely): arrive hydrated, keep sodium normal, and include pre-workout carbs (e.g., a banana) for a better pump.

Quick self-calibration loop (use this every 2 weeks)

  1. Measure: morning weight, waist, and neck; take front/side/back photos under same lighting.
  2. If waist ≥ 31 in (WHtR ≥ 0.48): keep a modest deficit until it drops.
  3. If waist 28.5–30.5 in and lifts plateau: add +150–250 kcal/day (mostly carbs) to support muscle while staying sharp.
  4. Optional DEXA now and in 4–6 months to confirm android:gynoid and visceral fat are staying low while FFM rises.

Tiny joke: abs are “made in the kitchen,” but they file their W-2s at the squat rack. 😄

See also

  • WHtR (Waist-to-Height Ratio)
  • DEXA (dual-energy X-ray absorptiometry) for android:gynoid & visceral fat
  • FFMI (Fat-Free Mass Index) to sanity-check a realistic “shredded but filled-out” goal

Have you thought of?

  • Choosing the 120–124 lb @ 10–13% route for the same ab sharpness but a more athletic silhouette.
  • Running a 4–6 week mini-cut to lock waist in, then a slow gain (+0.25–0.5 lb/week) to add 2–5 lb muscle without losing the six-pack.
  • Tracking a performance floor (e.g., chin-ups, bench, RDL) and nudging calories only if performance stalls while waist stays in range.

Lore

  • To significantly refill glycogen, especially after a hard session, you typically target around 0.5–0.8 g carbs per kg bodyweight in the first few hours.
  • pre-run carbs
    • white rice
    • white bread / toast
    • bananas
    • low-fiber cereals
    • potatoes without skin
    • avoid high fiber before run
  • All food that goes through your mouth should go through fitbit

Per-kg targets

PhaseProtein (g/kg)Carbs (g/kg)Fat (g/kg)
Cut (retain muscle)2.22.00.7
Recomp (maintenance)2.03.50.9
Lean-gain day2.05.01.0

Macro gram reference

quick_macros_kg

References

Footnotes

  1. Lenharo, M. (2025, November 12). How much protein do you really need? What the science says. Nature, 647, 304–305. https://doi.org/10.1038/d41586-025-03632-1 ↩ ↩2