4000 calories a day? I don’t doubt your advice but is that really needed? I struggle eating 3000 a day…and 200g of protien, damn lol. I always heard 1g per bodyweight is good, but I could be wrong. I’m definitely keeping a food journal, with my morning weight on one of the days. “Noob gains” I have heard this term before but don’t really understand, does it mean it’s possible for the novice to put on size faster, or just have an easier time adding weight to the bar? either way I want to make the most of these Noob Gains. My short/mid term goal is 200 Bench, 300 Squat, 350 Deadlift. [/quote]
N00b gains are when you are untrained. Since you are untrained (a n00b), the amount of weight you can lift simply cannot do enough damage that your body won’t recover in 1-2 days (IF YOU ARE EATING ENOUGH).
This means you can add weight to the bar each and every time you do your training. In programs like SS (and most other 5x5 types), you are training 3 times a week. Increasing weights each time. That’s possible AS A N00B.
Eventually, the weight you can lift will do enough damage (due to your increased strength allowing you to lift heavier weight) that your body can NOT recover in 1-2 days (even WITH eating enough). You will fail to make reps on the weight. When that happens and a reset (dropping back 10% and continuing the program) isn’t enough to get you passed failed reps… then you are now DONE with SS type programs. Your strength is enough that you are now intermediate level.
This means programming has to change since you can no longer add weight every training session when the training sessions are 2 days apart. Now you will be looking at other ways to train. Programs that change the number of sessions per week, the weight increase scheme, adjusted nutrition etc.
Programs like SS are not meant to be run longer than 3-6 months. That’s why you need to eat like you mean it. It’s demanding on your body, especially when increasing strength at such a rapid pace. Later, strength gains do not come quickly. The more advanced you are, the slower these gains will be.
There will never come a time when you should be eating less than 200g of protein if you are a serious lifter. As for the total calories, those will change depending on where you are and what your goals are. Most lifters will adjust total calories by dumping carbs. Never protein.