Looking to gain strength and maintain weight

[heavyiron8]

5' 8, 182 - 183lb, 25% bodyfat.

I currently lift heavy 3x a week (squats, press, deadlift, chinups, and bench press), on the advanced novice starting strength program

Here's my planned macro breakdown based around 2250 cal/day, for TDEE calculation I put in light exercise:

180g protein, 250g carb, 60g fat

My plan is to stick with this macro count for 30 days and see if I have any change in bodyweight, then adjust calories and macros from there, although I suspect this is maintenance. Sounds like a sensible goal? I'd prefer not to lose strength during this 30 days test period.

[Robert Santana]

5' 8, 182 - 183lb, 25% bodyfat.

I currently lift heavy 3x a week (squats, press, deadlift, chinups, and bench press), on the advanced novice starting strength program

Here's my planned macro breakdown based around 2250 cal/day, for TDEE calculation I put in light exercise:

180g protein, 250g carb, 60g fat

My plan is to stick with this macro count for 30 days and see if I have any change in bodyweight, then adjust calories and macros from there, although I suspect this is maintenance. Sounds like a sensible goal? I'd prefer not to lose strength during this 30 days test period.

Thanks for posting buddy! How much are you lifting?

[heavyiron8]

I’m close to end of NLP, I got my form fixed recently and squat 275 x5 x3 without much trouble. Press is at 139 x 5 x3. I haven’t trained bench or deadlift, just getting started on those but I expect the number to increase quickly. I also do chin ups, about 13 body weight reps.

[Robert Santana]

I’m close to end of NLP, I got my form fixed recently and squat 275 x5 x3 without much trouble. Press is at 139 x 5 x3. I haven’t trained bench or deadlift, just getting started on those but I expect the number to increase quickly. I also do chin ups, about 13 body weight reps.

Get those deadlifts and chins up. Will make a big difference in your body composition.

[heavyiron8]

If I want to avoid fat gain at this point should I just eat at maintenance at the states macro? Since my deadlift, chin, and bench have a lot of room to gain?

[Robert Santana]

If I want to avoid fat gain at this point should I just eat at maintenance at the states macro? Since my deadlift, chin, and bench have a lot of room to gain?

Yep that should work and you'll honestly get some good body composition changes by getting those three lifts up.