Calories/Macro check - Novice 35/M, 5ft 9 in, 160 lbs, 21% BF Calories/Macro check - Novice 35/M, 5ft 9 in, 160 lbs, 21% BF

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Thread: Calories/Macro check - Novice 35/M, 5ft 9 in, 160 lbs, 21% BF

  1. #1
    Join Date
    Sep 2020
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    Default Calories/Macro check - Novice 35/M, 5ft 9 in, 160 lbs, 21% BF

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    Hi Robert,

    Thank you for checking this.

    I am 35/M, 5ft 9 in, 160 lbs, 21% BF, currently in my second week of LP.

    Squat: 190, Bench: 100, Press: 75, DL: 225
    Diet: 2600 calories, Protein: 180 gm, Carbs: 290 gm, Fat: 80 gm

    How does the diet/nutrition look? I am not sure if my calorie intake is too little or ok based on my weight and BF%.


    Training History (Ignore if you feel it is irrelevant):

    I have started training last August (no prior training or sports history) on a upper/lower split and moved on to SS LP in February this year before I had to take a COVID hiatus for five months. Below are my key stats in Aug 2019 and Mar 2020 .

    Aug 2019:

    BW: 155 lbs, BF: 22%
    Squat: 110, Bench: 70, Press: 20, DL: 130

    Diet: 3000 calories, Protein: 175 gm, Carbs: 350 gm, Fat: 100 gm

    Mar 2020:

    BW: 175 lbs, BF: 25%
    Squat: 190, Bench: 100, Press: 75, DL: 225

    During the 5 month break, I was training twice a week at home rather inconsistently just doing squat/DL (using Bands), Chin ups, Push-ups and gradually cut my calorie intake to 1800 calories and lost 15 lbs to 160 lbs (BF: 21%).

  2. #2
    Join Date
    Aug 2013
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    Phoenix, AZ
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    Your percent muscle mass is what you want to look at. I'd bump those carbohydrates up to 350 g/d and keep training. The fat:muscle ratio will sort itself out.

  3. #3
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    Sep 2020
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    Quote Originally Posted by Robert Santana View Post
    Your percent muscle mass is what you want to look at. I'd bump those carbohydrates up to 350 g/d and keep training. The fat:muscle ratio will sort itself out.
    Thank you Robert. Will bump the carbs to 350g. Then, am I right in thinking that it also means that the total calories then should be 2840?

  4. #4
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    Yes.

  5. #5
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    Sep 2020
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    Default

    Thank you Robert.

  6. #6
    Join Date
    Aug 2013
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    starting strength coach development program
    You are welcome.

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