D Griff wrote: ↑Mon Sep 24, 2018 1:43 pm
SAWCE wrote:
Yeah I'm sure the triathalong and any training for it zapped some strength, but most of your stagnation is probably eating realated like you mentioned. Get on a solid meal prep schedule now that you're working close to home, and you should see your numbers start to move again.
Any calorie/macro suggestions? I'm not going to go full on diet mode but it'll be way easier to stick to something relatively consistent.
Currently 195 pounds, wouldn't mind getting up a few but am hoping to build more strength without getting a ton bigger.
A real basic bulk guideline that I like is take your bodyweight and multiply it by 15. That's your starting calories. Eat your body weight in grams of protein, have 20% of your calories come from fat, and then fill the gap with carbs. So for you it'd look like:
2925 calories
195g protein 780 calories
65g fat 585 calories
390g carbs 1560 calories.
Do that for a week, then weigh yourself again. That week, multiply your new weight by 16. The week after that by 17.. etc up until you hit 20.
If you gain more than 3lbs in a week, I'd stay at the same multiplication factor, and just use your new weight. So say at the end of week 1 you're up to 199lbs, take that and multiply by 15 again instead of going up to 16. Keeping it to 3lbs a week or less will minimize fat gains.
Edit: just reread that you're not trying to gain a bunch of weight.. so in that case, start with the 15, and see what your weight does over the course of the week. If you gain, pull the calories back a bit, if you lose weight, increase to 16x. Hit the macros I laid out to start, but then slowly increase the protein and lower carbs/fat each week until you're hitting 1.5x body weight in grams of protein. You should get some pretty good strength gains from that as long as you're training smart/hard and sleeping enough.