I have been lifting for about 2 years (5x5 and 5/3/1). I lift 5/3/1 4 times a week and perform 1 jump rope interval session per week. My question is diet. I started eating more to support my training and recovery. I have gone from about 185 to 205 in two months. I am eating more milk, chicken, and oatmeal. I also eat eggs and vegetables. I think I increased my calories from around 2200 to 4000.
Question: Do you have to get some fat to get bigger if you are natural? Is a calorie surplus a big benefits to lifting totals? How do you know how many calories you need? I have been eating the same thing each day. Now that I am starting to get a little fat I am backing off my calories. Is this a good plan?
Sample day:
Breakfast
-6 egg whites, 1 whole egg, 3 servings of oatmeal, 2 servings of 2% milk, fruit
-20oz milk
Lunch
2 servings of vegetables, 8 oz of chicken, 2 tablespoons of olive oil, 1 sweet potato, 20 oz of milk
Dinner
Some meat, veggies, 2 servings of pasta, milk
post workout 9pm
lots of food! I am starving
This is what I have been eating for the last two months and I am starting to get a little big around the middle. I am not trying to be a bodybuilder but I also dont want to look scary bad with my shirt off.
What’s the goal of your training? Are your lifts increasing?
I’d say you’re on the right track. Train in cycles. Either drop 500 cals/day or add some more cardio to your training. Make small adjustments. Try it for a few weeks to see how your body responds. Consistency is the key.
I notice you eat a lot of food post training at 9pm. I don’t know what time you go to bed, but LOTS of food afterward that late? Idk about that - not much experience w/ it but I’d probably blow up like a balloon, even if it was after training.
Knowing nothing else, my one recommendation would be to eat the yolks of those eggs you are just eating the whites of currently. Your caloric needs can vary depending on volume and intensity of your lifting sessions, how active you are outside of your lifting, and your normal metabolism which can vary dramatically person to person. If you gained 20 lbs in 2 months, chances are the majority of that is fat.
be the strongest person in my school district - got about 6 people left to knock off
be the strongest 40 year old in the state at 198 or 220 raw total.
basically I do not want to spin my wheels training hard and then not have the necessary nutrition to continue to make gains and progress. I have heard that people over train and under eat. If someone was to mistake me as a miniature KK that would be great also. Ok what would I need to do to look like KK?
be the strongest person in my school district - got about 6 people left to knock off
be the strongest 40 year old in the state at 198 or 220 raw total.
basically I do not want to spin my wheels training hard and then not have the necessary nutrition to continue to make gains and progress. I have heard that people over train and under eat. If someone was to mistake me as a miniature KK that would be great also. Ok what would I need to do to look like KK?
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Those aren’t goals, they’re ambitions and dreams. A goal would be “total 1500 at 198lbs in 6 months while maintaining current bodyfat”. It’s something quantifiable and measurable within a certain timeframe.
Look into carb cycling or carb backloading to control fat gain. In short, try and get most or all of your carbs during or within 2-3 hours post workout. And I agree with Ecchastang, eat the damn yolks.
