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Opinion on Diet/Advice

Hello everyone,

Here are my current stats :

  • Height : 5’9
  • Weight : 152 lbs

I am back on the saddle for lifting. I was seriously ill 1 year ago (liver problem) and will start slowly as my main lifts suck.

I chose StrongLifts 5x5 for the first 12 weeks. I start with empty bar.

My goals :

  • Steady improve of main lifts (I aim for no deload or stuck in the first 12 weeks; which may be hard for OHP knowing my shoulders)
  • gain 7 lbs of weight

That’s all I aim for this first round of SL5x5.

I checked with my nutritionnist.

Maintenance caloric intake : 2660 Kcal (mesured by the doctor)
BodyFat% : 15
Skeleton is quite heavy
Slightly overhydrated

Do to the liver problem, not advised to eat big meals. Creatine is forbidden at the moment.

Here is the plan for a training day :

7 AM - BREAKFAST

3 scoops whey
1 cup oatmeal
Cinnamon
Some almonds & frozen fruits

is typical. Shooting for 900 Kcal ; 80g prots ; 20 g fiber. Shake and sip during going to work

10 AM - MORNING SNACK

Ham or Poultry sandwich
2 slices of brown bread
Natural butter
1 or 2 slices of ham / poultry

20g protein ; probably 400 Kcal

1 PM - LUNCH

Ham or eggs
Vegetables + steak or chicken or fish / aim for low starchy carbs

40g protein ; shooting for 800 Kcal

4 PM - PRE WORKOUT SNACK

250/300 g cottage cheese
150 g oatmeal
A fruit (apple, pear, etc)
Some nuts

Shooting for 30g protein approx + some carbs / 700 KCal

7 PM WORKOUT
8 PM POST WORKOUT

Protein shake : Scoop of whey in a shake + cereal bar / 250 Kcal

9 PM DINNER

Starchy carbs
Chicken / meat

Shooting for 40g proteins / 600 Kcal

TOTAL :
3650 Kcal
234g proteins

What do you think ?

I am worried : is it too much ? The first weeks will be very low intensity…

All the snack ideas are welcome… especially the afternoon snack… considering I am at work and cannot cook at work and don’t want to spend 2 hours every night cooking…

THank you !

  • Drop the bread.
  • Swap the cottage cheese for protein powder for pre workout, and drop the nuts. Use nuts as a snack but not for pre workout. You want some fast carbs and some accessible protein, such as protein powder and pop-tarts.
  • Maybe reduce the carbs at dinner time, You dont need the carbs to sleep, and your not training in the morning.

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