Nutrition advice

Hello everyone!

I have a nutrition related query and I would like your views and recommendations. I have been training compound lifts for a month now and my numbers are as follows. (ALL FIGURES ARE IN KGS)

Started at:

1. Squats - 70 @ 3x5
2. Deadlift - 90 @ 3x5
3. Bench Press - 70 @ 3x5
4. Press - 40 @ 3x5

Currently:

1. Squats - 125 @ 3x5
2. Deadlift - 155 @ 3x5
3. Bench Press - 95 @ 3x5
4. Press - 60 @ 3x5

It’s been a month to hit this numbers and I am eating around 2,500 calories (+/- 100). Protein- 120g, Fats-80g and Carbohydrates-325g. My body weight is currently at 87.1 kgs. My waistline is at 36.5 inches and it’s pretty much loose skin around. I want to get bigger and stronger, and I am currently weak. Also what numbers should I be aiming and how many calories should I consume?

Please comment if you require any more information.

Thank you in advance.

You achieved those lifts in a month? Did you have past training experience?

Anyhow, I'd recommend bumping protein up to 200 g/d and leaving the rest the same. Have you missed any lifts yet?

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Originally Posted by Robert Santana

You achieved those lifts in a month? Did you have past training experience?

Anyhow, I'd recommend bumping protein up to 200 g/d and leaving the rest the same. Have you missed any lifts yet?

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Yes, I was 'exercising' from past 3 years but I was on crash diet (on and off again). I used to perform body building splits. I did missed my lifts at Squats (130 kgs @ 4,3,3 reps) and Bench Press as well (100 kgs @ 2,1,1 reps). I am stalled at this lifts as well.
That being said I did not perform Power Cleans and I just added Chins (3 sets @ 6,6,6 weekly once). Will surely increase my protein.

Thank you for the reply.

Quote:

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Originally Posted by Robert Santana

You achieved those lifts in a month? Did you have past training experience?

Anyhow, I'd recommend bumping protein up to 200 g/d and leaving the rest the same. Have you missed any lifts yet?

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I do, but I used to perform bodybuilding spilts and was on crash dieting for a year and a half (on and off again and again). I had a zero-knowledge of nutrition back then. That being said. my lifts are stalled, Squats at 130kgs , 4,3,3 and Bench Press 100 kgs at 2,1, and also Deadlift at 160 kgs at 4,3,3.

Will surely increase my protein to 200g/d.

How often are you squatting and deadlifting and how long do you rest on the pressing motions?

I am squatting and dead lifting three times a week. I usually rest 3-4 mins between each set (press).

I deadlift and Squat 3x a week. I usually rest 2-3 mins between sets, sometimes 4 too.

Drop your squat and deadlift frequency and drop your deadlift volume to 1 x 5 since, that is, you know, what is in The Program (not 3).

Sure, I will drop down the frequency and start again.

Thank you so much, Robert!

You are welcome