How much protein are you consuming?
I am looking for more information on calorie recommendations for women.
Background: Eight weeks ago I started LP with what I would call a modified SS/SL program mostly because I didn’t know any better. Full disclosure: I hadn’t read the books and was piecing pieces together from different websites and podcasts. I was doing Squat/Press/Deadlift and Squat/Press/Bent Row (I know…) alternating 3 times a week.
I am 5’4”, female. Here are my starting and current numbers for the 8 weeks:
Weight: 174.4 -> 167.2 (I was 165 three weeks ago but have gone up since). Measurements have gone down; not sure about BF% (getting anywhere between 27 – 35% depending on website calculations (as an aside: any recommendations on ways to calculate?)
Squat: 53 -> 138
Bench: 63 -> 84
Press: 48 -> 69
Deadlift: 93 -> 166
I had stalled on my bench progress for about a week and half and but hit all 5X3 this week. Today, I stalled on everything (squat, press, and deadlift). I recently purchased and read SS and PP and feel as though I was tweaking and paying attention to more cues since reading. Perhaps this got into my head?
I know I have some adjustments to start to align with SS (like learning and incorporating the clean) and that the next change for stalls would be to switch to 3X5 but I am also getting stuck on calories and wondering if this contributed to the recent stalls. I had been in the pattern of 2200 cals on training days and 2000 on rest days (the alternative concept had been from a former program and I just havn’t adjusted)
I was hoping for more detail as to what calorie level I should be at, whether it should be the same each day or differ based on training or not, how often to adjust as weight or body fat changes.
Any advice is appreciated.
How much protein are you consuming?
Carb intake?
These are the targets:
Training day: 2200 cals (219g carbs, 165g protein, 74g fat)
Rest day: 2000 cals (200g carbs, 150g protein, 67g fat)
Average:
Training: 225-230 carbs, 160-175 protein, 70-75g fat
Rest: 180-200g carbs, 150g protein, 75-80g fat
I'd probably ramp up the carbs and cut back the protein. Maybe go 240/220c and 145/130 p. How many total weeks have you been on 5 x 3 and how big of jumps are you taking?
It's been 9 weeks now at 5 X 3 of Squat / Bench / Bent Row & Squat / Press / Deadlift. I am swapping the Bent Row this week and learning the Power Clean.
Squats: 5lb jumps from 53 to 113; 2lb to 135; 1lb now
Press: 5lb jumps from 33 - 58; 2lb to 62; 1lb now but missing reps
Bench: 5lb jumps from 63 to 78; 2lb to 82; 1lb now (stalled 2 weeks ago) but got 85X5X3 yesterday
Deadlift: 10lb jumps from 93 to 133; 5lb to 158; 2lb now to 166 (1 set of 5)
Just got lifting shoes and I have a lot of cues in my head from reading the book. Need to work out some mechanics; finding the bar path hooking forward at the bottom on the way back up so that is why I am doing smaller jumps right now.
How old are you?
35