Stronglifts 5x5 for Women

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What macros do you think are best for doing Stronglifts?

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Sumiblue
Sumiblue Posts: 1,597 Member
edited March 7 in Social Groups
I've been tinkering with my macros and trying to eat paleo but I'm wondering if I need more carbs if I'm going to be lifting. I realize that every body is different but I wonder if there is a general consensus about % of carbs/protein/fat and lifting heavy. I just started SL and have completed one week. Weight seemed fine for all lifts except OHP which I had to use lighter weight (30lb) to start.

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  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    edited October 2014
    It depends on your goals but generally, higher protein than what MFP default gives you is beneficial when lifting for muscle retention or gains. 40/30/30 is a popular breakdown but it's not for everyone. You also need to be eating enough in general or you will not perform very well once the weight gets heavy.

    ETA: gorgeous kitty in your profile pic!
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    Haha, he knows he's handsome! Thanks for your input. My goals are to shed fat and gain muscle. I am about 10lbs heavier since having my daughter 3 yrs ago. Time to lose it! I used to be fairly muscular from an active job where I climbed ladders and carried heavy stuff most days. Also, spent 6-7 hrs daily on my feet hand painting walls and furniture. Probably was the equivalent to doing slow cardio all day. It all came to a screeching halt when my baby was born. I haven't been working and don't have a lot of time to exercise. I can, however, find a little time early in the day to do Stronglifts :-)
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    Also, I pushed myself to complete workout 3 last week and strained my back-bad form. I've taken this week off so far and feel fine now. I guess I will lower my OHP weight since that's the one I struggled with. I'm really looking forward to getting back to the gym tomorrow!
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    edited October 2014
    http://iifym.com/iifym-calculator/ I used this to figure out my expenditure and macros. Then I tinkered with the percentages in MFP to replicate it. You can set it to more sedentary now and then adjust if/when you go back to work to account for how active you'll be. Since you're not looking to lose much weight, keep a low-moderate deficit so that you can perform well in the gym.

    Hope your back heals up soon and wasn't anything serious. I stopped OHP for a few weeks because I hurt my shoulder and will be dropping the weight significantly when I add it back in soon. Form is super important, I've learned!
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    Ooh, thank you! That macro calculator is helpful!
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