I have been following the Stronglifts 5x5 program for almost 4 months now. And the weights are starting to get heavy thus making me stall more often. I have just been eating normally with some extra protein during this 4 months but I feel that I need to start eating better in order to increase my lifts further. I’m not so experienced in the area of nutrition etc so I thought I’d make a thread so that you could help me out.
The reason I create this thread is to get some help creating a diet for me to follow. I’ve read some articles on the Internet and almost all of them say something different. So I thought I should make a thread and get some help based on my stats and situation.
My goals are to build muscle without getting fat. From what I’ve read it’s hard to build muscle while burning fat so I would just like to focus on building as much muscle as possible without getting fat, a rough estimate on my body fat % is about 17-20%. I’m about 184 CM tall and weigh 85 KG. I realize that I’m not going to “get ripped in 6 weeks” or something like that but over time I would like to see some noticable results.
I’ve read some articles
The first article suggest I eat the following (min-max)
Cals: 2635 - 3145
Protein: 119 - 170
Carbs: 382,5 - 552,5
Fat: 85 - 170
and the calculator suggest (min-max)
In my own opinion the results from the calculator sounds about right, but hey I could be wrong.
I also read something about timing carbs so that I only eat them in the morning and before workout, is that really important?
I want my diet to be as simple as possible.
At the moment I think I should aim to eat what the calculator says without timing any carbs and taking 5 different supplements etc. Just keeping it as simple as possible. I got a jar of protein powder just in case I haven’t gotten enough protein from the food I eat.
For those of you that don’t know what the Stronglifts 5x5 is it’s a begginners program where you work out 3 times a week doing Workout A which consists of Squats, Bench, and barbell row. And workout B doing squats, overhead press and deadlift.
If it matters my lifts are the following:
Squats: 102,5 KG
Deadlifts: 115 KG
Bench: 65 kg
Overhead press: 45 kg
Barbell row: 70 kg
+Bonus question: How do my lifts compare to eachother?