i'm going to be doing a 3-4 month slow bulk after about a year of cutting and a month of metabolism resetting.
right now i weigh 54kg (119lb) and i think i'm at about 21% bodyfat. my target weight is 60kg (132lb) and i want my bodyfat to stay below 26%. i will be re-starting maki's improving the big three program - lifting 3x a week - and will do max 20 mins cardio after lifting. will probably be doing 30mins first-thing-in-the-morning inclined brisk walking on the other days.
here's my macronutrient breakdown:
lifting days (1900 cals)
protein 179g / 716 cals / 37.8%
carbs 161g / 644 cals / 33.9%
fat 60g / 540 cals / 28.4%
non-lifting days (1700 cals)
protein 190g / 760 cals / 44.7%
carbs 120g / 480 cals / 30.6%
fat 51.5g / 460 cals / 27.1%
my caloric intake is probably a little lower than what it should be. i wanted to start lower to get a good guage on what amount is right for me, because i always ballooned a little when i carb loaded on 1900 cals during cutting season.
i'll be checking my weight and measurements at the end of every week. everytime i see no increase in weight i'll up the cals by 100.
are these good plans, goals, and macronutrient ratios for a female?