Macro Check Up - Intermediate Lifter Macro Check Up - Intermediate Lifter

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Thread: Macro Check Up - Intermediate Lifter

  1. #1
    Join Date
    Dec 2018
    Location
    Golden, Colorado
    Posts
    12

    Default Macro Check Up - Intermediate Lifter

    • starting strength seminar december 2021
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    Robert,

    5'8" 260 lbs. male

    Latest Lifting Snapshot

    Squat: 570x3x2 Heavy, 485x5x4 Volume
    Bench: 370x3x2 Heavy, 350x3x5 Volume
    Deadlift: 525x5 (on volume squat)
    Rack Pull: 595x5 (on heavy squat)
    Press: 262.5x1x5 (on volume bench)

    Current Macros

    Calories: 4000
    Carbs: 455
    Fat: 135
    Protein: 240

    My question is, should I start to incorporate more carbs and less fat on training days? Or, is 435 grams enough to get the optimal performance? Fat and carbs are probably +/- 10-15% depending on the day. Calories and protein are consistent. All of this is weighed, tracked, and accurate.

    Any feedback you could provide is very appreciated.

    Thank you,
    Karl

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,851

    Default

    With lifts like that I'd imagine that 500 g/d would serve you well. Pretty good numbers.

  3. #3
    Join Date
    Dec 2018
    Location
    Golden, Colorado
    Posts
    12

    Default

    I'll give that a shot; thank you for the reply. What is the lowest amount of fat that you would recommend a lifter eat? Does that drive the 500g of carbs number or is that from experience?

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,851

    Default

    I wouldn't go below 70 grams if you are on a gaining cycle. 500 because of how much you are lifting, your bodyweight, and your current macros. You are a big strong dude, you need to fuel up.

  5. #5
    Join Date
    May 2021
    Posts
    6

    Default

    These are very impressive numbers Karl. Awesome! how long you have been training?

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