Your macro numbers
You are a hardgainer profile: tall frame, low bodyweight, fast metabolism. The plan pushes calories high enough to grow, and protein high enough that the gain is muscle.
192 g
Protein
1.5 g per lb — recovery and growth
352 g
Carbs
Training fuel and muscle glycogen
78 g
Fat
~0.6 g per lb — hormones and joints
Calorie split
Protein 27%Carbs 49%Fat 24%
How we got there
| Bodyweight | 130 lb (59 kg) |
|---|---|
| Height | 5'10" |
| BMR (Mifflin-St Jeor, age ~20) | ≈ 1,590 kcal |
| Activity ×1.5 (3–5 lifts/week) | ≈ 2400 kcal maintenance |
| Lean-bulk surplus | +480 kcal |
| Daily target | 2880 kcal |
| Expected gain | 0.5–0.75 lb / week |
Training days
Keep the full 2880 kcal. Put 100–150 g of your carbs in the meals directly before and after the session.
Rest days
Drop about 150 kcal of carbs (one slice of toast and half a banana). Protein and fat stay exactly the same.
Not gaining?
After two flat weeks, add 200 kcal: an extra 50 g of rice plus a tablespoon of olive oil. Re-check in another two weeks.
Gaining too fast?
Over 1 lb a week for a month means extra fat. Cut 200 kcal from carbs and fat, never from protein.