How old are you and what has your weight been doing lately?
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.
How old are you and what has your weight been doing lately?
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.
I'd raise your protein to 260, put carbs at 250, and fat at ~80 to to start.