Your macros have been carefully set at 3090 calories per day for muscle growth. As I explained, it’s harder at your level to build muscle and lose fat simultaneously compared to a beginner, so this setup is designed for gradual recomposition, while building strength and adding muscle where it counts most. Protein (227g per day) to ensure you maintain and build lean muscle mass. Adequate protein is especially important as you push heavier weights. Carbohydrates (330g per day), enough to fuel intense training sessions, particularly your lower-body days. Most carbs are structured around your workout window (pre- and post-training meals) so you have energy to train hard and recover optimally without storing excess body fat. Fats (90g per day) provide hormone balance, joint support, and steady energy. This range ensures your metabolism stays healthy and your menstrual cycle isn’t disrupted while in a deficit. Fibre (30g per day) and hydration (3L of water daily) emphasised to keep digestion smooth, prevent bloating, and support gut health, which is especially important given your profile. These macro will drive muscle growth in the right areas. Progress will be steadier, but with the right training intensity and consistency, you’ll see noticeable changes in both shape and definition over the coming months.