So I have been looking at getting my diet in check to go along with my first dedicated lifting routine (5/3/1) and the most appealing long term diet seems to be lean gains.
It is a 16 hour fast/ 8 hour feed protocol with the following guidelines:
20%+ caloric surplus on workout days
-20% caloric defecit on rest days
2800kcal workout day
1920kcal rest day
1920-40% (192g) protein
30% (144g) carb
30% (64g) fat
2800 - 40% (280g) carb
40% (280g) protein
20% (62g) fat
workout day macros - high protein - high carbohydrate - moderate fat - 40%P40%C/20%F
Rest day - high protein - fat carb 50/50 - 40%P/30%C/30%F
I am around 25-30 percent body fat, though I could be way off as I am going off an educated guess comparing my body to online pics of other with dexa scans etc.
My TDEE for 4 days lifting a week with three days rest is 2400 give or take a few calories. So I have 2800 calories on work days and 1920 on off days
I am just looking for clarification from people who have experience on lean gains and how they felt and performed.