Nutrition for restarting NLP

[Dawienchi]

Hey!

Sex: Male
Age: 26
Height: 1,85 cm
Weight: 80 kg
Body-Fat: 18% (Waist = 91 cm / Neck = 41 cm)

I failed doing SS two times. In reflection mostly because I had fear to lift heavy and to get fat.
The last time I did was in March/April. Progress after around 6 weeks:

Squat: 60 > 77,5 kg
Press: 30 > 37,5 kg
Bench: 40 > 55 kg
Deadlif 65 > 97,5 kg
Body-Weight 76 > 80kg
Body-Fat ca 12-13% > 18%

During the time I ate around 3000 to 3500 Calories. My goal for macros where 200 g Protein, 450 g Carbs and 120 g Fat.

I am still lifting and can increase the Deadlift and Benchpress, but struggle with the Squat and Press.
Body weight went up, but I have the feeling that it didnt come with a real strength increase.
I know want to "restart" NLP and do it right, therefore I although read "To be A Beast" from Jordan and "A Clarification" from Rip.
Its time to just grind trough the program and not overthink everything.

Any suggestion how I should adapt my nutrition?
Should I change anything on the training side too?

Thanks for all your work, keep on!

Best wishes from Germany,
Matthias

[Robert Santana]

Thanks for posting all the way from Germany!

Explain your struggle with squat and press. What are your jumps? Are you doing your lat pulldowns or chin ups?

[Alexander Dargatz]

Hi Matthias,

I'm no SSC, but if you'd like to meet a fellow trainee, maybe I could give you some pointers. Where in Germany are you?

[Dawienchi]

Thanks for the fast reply!

Explain your struggle with squat and press. What are your jumps?
I am doing 2,5 kg jumps, with 60kg at the squat I had problems to go deep enough. Went back to 57.5 and worked on the distance to the wall and although not looking into the mirror. Worked out well better, tomorrow I will again try to get the 60kg with a good depth.

With the press, I fail at the second or third rep of the last set. Right know I am doing Military Press because I had the feeling that didn't really use the hip bounce.

Will although record my lifts next week.

Are you doing your lat pulldowns or chin ups?

Normal chin ups I can only do 5/2/2 reps so I switched too a chin machine and do 3 sets of 5 with 18.5 kg. But no lat pulldowns.

[Robert Santana]

You are welcome but you never answered my first question??

I would ditch the chin up machine and set a target volume goal for each week. Break up the sets however you like just hit your rep goals for the week. So if you can do 5/2/2 that's 9 repetitions in a workout. So I'd go with a weekly target of 30 repetitions then titrate that up. Once you get to ~300-400 chin ups in a week you should be able to get 10 or more in a row.

[Dawienchi]

You are welcome but you never answered my first question??
Explain your struggle with squat and press. What are your jumps?

Sorry! I nested the answer in the quote of your question.

I am doing 2,5 kg jumps. With 60kg at the squat I had problems to go deep enough. Went back to 57.5 and worked on the distance to the wall and the position of the eyes. Worked out well better, tomorrow I will again try to get the 60kg with a good depth.

With the press, I fail at the second or third rep of the last set. Right know I am doing Military Press because I had the feeling that didn't really use the hip bounce.

Will although record my lifts next week.

I would ditch the chin up machine and set a target volume goal for each week. Break up the sets however you like just hit your rep goals for the week. So if you can do 5/2/2 that's 9 repetitions in a workout. So I'd go with a weekly target of 30 repetitions then titrate that up. Once you get to ~300-400 chin ups in a week you should be able to get 10 or more in a row.

Thats a great idea! Already started and worked out well, thanks!

Do you although think that I should change my diet?
I didn't do GOMAD and tried to get enough calories with the normal meals.

[Dawienchi]

Hi Matthias,

I'm no SSC, but if you'd like to meet a fellow trainee, maybe I could give you some pointers. Where in Germany are you?

Hi Alexander, good to know that here are some Germans too I am from Stuttgart, and you?

[Robert Santana]

Do you eat that much food 7 days per week?

[Dawienchi]

Do you eat that much food 7 days per week?

Right now I'm following the "To be a Beast" from Jordan Feigenbaum.

My daily macro and calorie goal are:

Calories: 3012 kcal
Protein: 200 g
Carbs: 355 g
Fat: 88 g

Actual average numbers for the past week:

Calories: min. 2525 but I think it could be around 2700 calories because I couldn't track every meal
Protein: 169 g
Carbs: 280 g
Fat: 57 g

Can't say yet how I respond because thats the first week.
Overall I gained around 4 kg and body fat went up from around 12-13% to 18% since starting with SS in March.

[Robert Santana]

200/355/88 are reasonable targets and you honestly shouldn't get fat from that provided the weight on the bar is going up with that, which it absolutely should at your level. How are you measuring body fat percentage?