Hey guys. I’ve got a few questions
Here are the stats first:
Age-18
Weight-180
Height-5’8"
Deadlift-270
Squat-250
Bench-170
Bodyfat-20-22%
Current Training Program-Jim Wendler’s 5/3/1 4-day-a-week
I figured that this forum would be better at answering my questions then the powerlifting forum.
I am looking to get stronger as you can tell by my program, but my diet is UTTER shit because other than high protein, everything else is unorganized.
Can you guys give me a basic macronutrient split or carb cycling plan that can have me anabolic without putting on too much fat?
A slow CLEAN bulk that would work well in conjuction with 4 days a week of training is really what I need.
I am currently too fat for my liking, if it is somehow possible to get leaner while still progressing, please let me know.
You don’t need a macro nutrient break down yet. It won’t help you at all, it will only complicate things. If you eat a proper nutrient breakdown of shitty foods, you’re going to look shitty. CLEAN up your diet first. At 20-22% bf, you should be able to bulk up while leaning out if you start eating right.
[quote]legacyfighter wrote:
You don’t need a macro nutrient break down yet. It won’t help you at all, it will only complicate things. If you eat a proper nutrient breakdown of shitty foods, you’re going to look shitty. CLEAN up your diet first. At 20-22% bf, you should be able to bulk up while leaning out if you start eating right.[/quote]
Would you say that all I need to do is -500 calories, eat 1 gram of protein per pound of lean body mass and use healthy foods to fill the rest of the calories?
[quote]legacyfighter wrote:
You don’t need a macro nutrient break down yet. It won’t help you at all, it will only complicate things. If you eat a proper nutrient breakdown of shitty foods, you’re going to look shitty. CLEAN up your diet first. At 20-22% bf, you should be able to bulk up while leaning out if you start eating right.[/quote]
Would you say that all I need to do is -500 calories, eat 1 gram of protein per pound of lean body mass and use healthy foods to fill the rest of the calories? [/quote]
Don’t focus on trying to get leaner and bigger at the same time, for most people its pretty impossible. At this point I wouldn’t bother looking at macros but focus on adequate amounts of protein (I’d go with at least 200g) and enough clean food for the scale and your strength to be going up.
Yes, you can progress (strength) and lose fat at the same time. See 12 week the b4 and after pic in my avatar. Read my training log if you want to see how I did it. Let me know if you have any questions about what I did or if you think I can answer any other question(s).
Well I would say to take off 500 calories from your current diet, but I have no idea how many calories you are already taking in. If you gave an outline of your diet for a normal day. Even better, record EVERYTHING you consume over the next week, and post it here. Then we can all give you better advice on what to do.
[quote]legacyfighter wrote:
Well I would say to take off 500 calories from your current diet, but I have no idea how many calories you are already taking in. If you gave an outline of your diet for a normal day. Even better, record EVERYTHING you consume over the next week, and post it here. Then we can all give you better advice on what to do.[/quote]
Will do. Shall start recording from this point on .
[quote]Blackened wrote:
Hey guys. I’ve got a few questions
Here are the stats first:
Age-18
Weight-180
Height-5’8"
Deadlift-270
Squat-250
Bench-170
Bodyfat-20-22%
Current Training Program-Jim Wendler’s 5/3/1 4-day-a-week
I figured that this forum would be better at answering my questions then the powerlifting forum.
I am looking to get stronger as you can tell by my program, but my diet is UTTER shit because other than high protein, everything else is unorganized.
Can you guys give me a basic macronutrient split or carb cycling plan that can have me anabolic without putting on too much fat?
A slow CLEAN bulk that would work well in conjuction with 4 days a week of training is really what I need.
I am currently too fat for my liking, if it is somehow possible to get leaner while still progressing, please let me know.
Thank you in advance,
Vlad. [/quote]
Every try reading the hundreds of SIMPLE, BASIC nutrition articles on here, the thousands of articles on the net, dozens to hundreds of articles on in the newsstands right now, or the thousands of nutrition books that have been published?