I am going to try this challenge and post things I learn along the way. I know how to eat and not get morbidly obese but eating for athletic performance is still new to me. There is so much information out there and so much of it contradicts other info.
Short story . . . Two years ago I was 178 pounds no muscle no training no clue. I joined a gym, used machine weights, learned about the squat and deadlift, started doing powerlifting training, joined a hardcore warehouse gym, learned technique, got on the 5/3/1 program, getting strength gains and having fun. I started eating a lot more food because a lot of people say you need to eat big to get big. I got up to 220 but a lot of it was fat. I started cutting a week ago. I will let you know how my body responds and will post some pics soon.
For the last 9 months I have been eating under the premise, “If you want to lift big you have to eat big.” and “Most people do not eat enough so they have trouble making gains.” I want to do competitive powerlifting. My current diet that took me from 190ish (looked ok) to 220ish (stronger but kind of fat) was
196g protein
289g carbs
123g fat
total cal 3047
I calculated my LBM at 173 pounds.
the plan is to do this on lifting days
261g protein
174g carbs
87g fat
total cal 2523
non lift days
261g protein
100g carbs
87g fat
total cal 2277
30 mins of fast walking 5 times a week. Lots of water.
My goal is to be the strongest 33 year old I can be and be competitive in my weight class. I day dreamed about being 220 or 240 lean. At 5’10 average build no drugs I am thinking that may be waaaaaaaaay down the line or never. I just want to enter a local powerlifting meet maybe at 181 or 198 and beat the crap out of people in my own weight class. I also dont want to look like I have moobs and lots of fat around my waist. I am not looking to be Mr. 6 pack abs, just strong and some what lean. I am really new to all of this so thanks for reading and thanks for your tips.
I find it odd that you gained that much weight on only roughly 3000 calories. Your strength level is still not there relative to body weight, but volume usually impacts your calories spent much more than the weight on the bar.
Are you sedentary most of the day? How much training volume do you do?
I find it odd that you gained that much weight on only roughly 3000 calories. Your strength level is still not there relative to body weight, but volume usually impacts your calories spent much more than the weight on the bar.
Are you sedentary most of the day? How much training volume do you do?
[quote]Max8950 wrote:
For the last 9 months I have been eating under the premise, “If you want to lift big you have to eat big.” and “Most people do not eat enough so they have trouble making gains.” I want to do competitive powerlifting. My current diet that took me from 190ish (looked ok) to 220ish (stronger but kind of fat) was
196g protein
289g carbs
123g fat
total cal 3047
I calculated my LBM at 173 pounds.
the plan is to do this on lifting days
261g protein
174g carbs
87g fat
total cal 2523
non lift days
261g protein
100g carbs
87g fat
total cal 2277
[/quote]
Too much protein, not enough fat. Cut 60 grams of protein and add 25 grams of fat, in my opinion. Then cut fat and maintain the rest if you are not losing bodyfat.
I find it odd that you gained that much weight on only roughly 3000 calories.
[/quote]
I don’t. He’s probably 400 cals over and all from carbs. That’s 3 pounds of fat a month for 9 months.
[/quote]
I’ve gone from 78kg to 75kg @ 5’10 on 2500 with some cheats…I do walk 30-45 minutes everyday by necessity and have lightly active jobs though…light cardio sessions once, twice a week at most.
I forgot to say but I was also worried whether or not he is tracking his calories accurately.
I find it odd that you gained that much weight on only roughly 3000 calories. Your strength level is still not there relative to body weight, but volume usually impacts your calories spent much more than the weight on the bar.
Are you sedentary most of the day? How much training volume do you do?
[/quote]
I just started counting calories and macros today using a only calorie counter… I was not doing cardio at all. At my job I walk a little bit. I am using the 5/3/1 program. I lift 4 times a week, 3 warm up sets, 3 work sets, 15-20 total sets of accessory work. I was drink a lot of milk thinking about protein but not about the carbs.
[quote]Max8950 wrote:
For the last 9 months I have been eating under the premise, “If you want to lift big you have to eat big.” and “Most people do not eat enough so they have trouble making gains.” I want to do competitive powerlifting. My current diet that took me from 190ish (looked ok) to 220ish (stronger but kind of fat) was
196g protein
289g carbs
123g fat
total cal 3047
I calculated my LBM at 173 pounds.
the plan is to do this on lifting days
261g protein
174g carbs
87g fat
total cal 2523
non lift days
261g protein
100g carbs
87g fat
total cal 2277
[/quote]
Too much protein, not enough fat. Cut 60 grams of protein and add 25 grams of fat, in my opinion. Then cut fat and maintain the rest if you are not losing bodyfat.
[/quote]
sounds good, I have a huge tub of coconut oil I havent even opened.
Just be careful. I see guys all the time who look fine and then ruin themselves by bulking and never being able to consistently keep the fat off afterwards.
I am going to try this challenge and post things I learn along the way. I know how to eat and not get morbidly obese but eating for athletic performance is still new to me. There is so much information out there and so much of it contradicts other info.
Short story . . . Two years ago I was 178 pounds no muscle no training no clue. I joined a gym, used machine weights, learned about the squat and deadlift, started doing powerlifting training, joined a hardcore warehouse gym, learned technique, got on the 5/3/1 program, getting strength gains and having fun. I started eating a lot more food because a lot of people say you need to eat big to get big. I got up to 220 but a lot of it was fat. I started cutting a week ago. I will let you know how my body responds and will post some pics soon.
current lifts
squat 360
deadlift 380
bench 245
age 33[/quote]
A balanced lean 200 pound lifter of average height should be able to deep backsquat 400 pounds,deadlift 500,bench 300 and do 20 pull ups.That should be your guide to lean 200.Good luck!
I am going to try this challenge and post things I learn along the way. I know how to eat and not get morbidly obese but eating for athletic performance is still new to me. There is so much information out there and so much of it contradicts other info.
Short story . . . Two years ago I was 178 pounds no muscle no training no clue. I joined a gym, used machine weights, learned about the squat and deadlift, started doing powerlifting training, joined a hardcore warehouse gym, learned technique, got on the 5/3/1 program, getting strength gains and having fun. I started eating a lot more food because a lot of people say you need to eat big to get big. I got up to 220 but a lot of it was fat. I started cutting a week ago. I will let you know how my body responds and will post some pics soon.
current lifts
squat 360
deadlift 380
bench 245
age 33[/quote]
A balanced lean 200 pound lifter of average height should be able to deep backsquat 400 pounds,deadlift 500,bench 300 and do 20 pull ups.That should be your guide to lean 200.Good luck!
[/quote]
that sounds like a good plan. I am getting close to 400 squat. 20 pull ups sounds really tough.
[quote]seekonk wrote:
Just be careful. I see guys all the time who look fine and then ruin themselves by bulking and never being able to consistently keep the fat off afterwards. [/quote]
today I kept the calories at 2600, very clean diet, lifted for 60 minutes, walked for 30 minutes. I think I am getting the hang of this
dont each as much during the day
dont each what ever you want when you want
more smaller meals with some protein at each meal
do some walking or cardio a lot. lean people do a lot of cardio
drink lots of water
worry more about body composition and less about body weight
I will take some “I got too fat bulking” pictures tomorrow and post them
[quote]RampantBadger wrote:
Clean up your food choices, especially carbs and up your fats…
thanks for the link. This was a good read. It is hard to get to dinner and see you only have 600 calories left and only 15 carbs left. It is an adjustment (Day 3).
I’ve had this problem as well. Just finished a program and I’m pretty lean. bout to start a new one and I’m thinking about something along the lines of Lean Gains. I haven’t read it, but I’ve hear some good things about it.
