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Thread: Help with Macros

  1. #1
    Join Date
    Apr 2012
    Posts
    352

    Default Help with Macros

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    Good morning,

    I was hoping to set up an efficient diet for running SS, leaning out while putting on some muscle.

    · Age/Sex

    · Current program (work-set weights and conditioning, if applicable):

    5 weeks into SS

    All 3x5 except for cleans which are 5x3

    Squat 115 ---> 255
    Deadlift 175 ---> 315
    OHP 75 ----> 105
    Cleans 75 ----> 115
    Bench 115 ---> 155

    · Current weight and BF% estimate

    I am 5'10, 205lbs. I would guess around 30% BF but that is really just an uneducated guess.


    · Question (don’t just post your stats without a question)

    I am looking for help with macros and supplement (if any) suggestions.



    I was initially running a deficit of roughly 500 calories with main macros:

    205 protein
    205 carbs
    46 fat

    sodium, potassium, fiber, etc I was very unsure of but eating to:

    2500 sodium
    3500 potassium
    22 fiber

    After being told I will be much better off at maintenance I have switched to:

    222 protein
    286 carbs
    56 fat

    ? sodium
    ? potassium
    29 fiber


    The only supplements I take are a multivitamin and 3g of epa/dha.

    I am very new to this and uneducated on the subject. I have been following advice from a couple members on this board and random studies on the net.

    Any educated guidance I receive is greatly appreciated.

  2. #2
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    How old are you and what has your weight been doing lately?

  3. #3
    Join Date
    Apr 2012
    Posts
    352

    Default

    and I'm an idiot that cut and pasted that meaning to fill it is.

    I am 32.

    When I started running SS about 2 years ago (very briefly) I was 190. A year late (and 11 months out of the gym) I was at 205-210. I have stayed there until now. So I've been a pretty consistent sedentary 205-210.

  4. #4
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    I'd raise your protein to 260, put carbs at 250, and fat at ~80 to to start.

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