Calories Intake for Intermediate lifters Calories Intake for Intermediate lifters

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 14

Thread: Calories Intake for Intermediate lifters

  1. #1
    Join Date
    Apr 2018
    Posts
    27

    Default Calories Intake for Intermediate lifters

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Hello, I am a 20 year old male weighing 97kg(214 lbs) at 6ft tall. My strength level is that of an intermediate (or so I believe so I will share my lifts with you for validation). I have milked the hell out of NLP and gained weight to gain strength without counting macros and calories and just lifted. I have to admit that I gained more weight than I wanted to and shoot me in the head if you want but... I want to cut. I have been trying to estimate my maintenance calories for the past 3 weeks and the number has been disappointing as I feel this is much less than I used to eat and it worries me about whether I will be able to cut while maintaining strength and size. I came up with 2500-2700 calories for maintenance while training 3-4 times a week AND working as a nurse which requires a fair bit of walking and hours on my feet.

    I wanna ask you @Robert Santana and other lifters who measure calories/macros, what would your calories be for each scenario (cut/maintain/bulk)? Is my intake abnormally low or fine?

    Disclaimer: I dont feel like having huge hunger pangs or cravings, just psychologically feel that they are too low and from what I've read, people eat a lot more usually (unless it's fake news)?

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,162

    Default

    How strong did you get on all lifts? List all available RMs. Your calories are not outside of what I've seen in the past no.

  3. #3
    Join Date
    Apr 2018
    Posts
    27

    Default

    220kg deadlift, 165kg squat, 130 kg bench, 95kg press, 100kg power clean (rarely trained), 20kg weighted chins x5
    Everything except chins is a 1RM.

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,162

    Default

    Good good. You are in a good place for your bodyweight and I think those calories are good starting points for a cut. I'd divide them up 50% carb, 30% protein, 20% fat and then just titrate down from there. If you are maintaining I'd go 3000-4500 and if you are gaining I'd go 3500-4000. Then adjust those numbers depending on response.

  5. #5
    Join Date
    Apr 2018
    Posts
    27

    Default

    Problem with my cuisine is that fat accidentally adds on, for example with every conscious effort of only having carbs and protein, I end up with 30-35% fat. For this reason I wanna know if adding +500 carbs on workout days and supposedly a bit of cardio is a good idea

  6. #6
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,162

    Default

    Where is the fat coming from?

  7. #7
    Join Date
    Apr 2018
    Posts
    27

    Default

    Mostly oil that I have to take into account, my cuisine is Mediterranean so there will always be olive oil, I just convince them to use a bit less

  8. #8
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,162

    Default

    Less is ideal. The calories add up quickly.

  9. #9
    Join Date
    Apr 2018
    Posts
    27

    Default

    Yea I know. I feel like an extra 500 calories of carbs really helps me on training days, should I add cardio so I keep the same deficit or not? If yes, what kind and how much?

  10. #10
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,162

    Default

    starting strength coach development program
    No that would be a band aide. Best learn to clean up your diet. If you are sedentary some cardio is beneficial though.

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •