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

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%).

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.

Quote:

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Originally Posted by Robert Santana

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.

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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?

Yes.

Thank you Robert.

You are welcome.