Stronglifts 5x5 for Women

Join

Nutrition & Calorie Goals

k_wat4264
k_wat4264 Posts: 25 Member
edited November 11 in Social Groups
I am just about to start 5x5, but I have not determined my nutrition & calories goals yet.

I was previously doing NROLFW which gives you specific suggestions for nutrition. My plan for that program was around 1700 calories a day (more on workout days) and 40/30/30 for macros. Unfortunately, I didn't really keep track consistently...

But I really want to try again to stick with it, I know it is stupid to put so much effort into a workout program if you don't follow through with the nutrition.

So I was just wondering what you ladies strive for with this plan?

Other info: 5'6" 130lbs. I would like to loose a little weight, but mostly convert fat to muscle. Also, I plan on running on my off days ( I know, I know...but I love to run)

Replies

  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    You can calculate your TDEE and macro goals using IIFYM or Scooby's Workshop:
    http://iifym.com/iifym-calculator/
    http://scoobysworkshop.com/calorie-calculator/

    I think Scooby's tends to give you some more calories. Your macro split and intake depend on your goals.

    I don't mean to pick on semantics but you can't convert fat to muscle as they are independent masses. To put it simply, you can burn fat and retain muscle by lifting on a moderate calorie deficit, recomp by eating at maintenance and lifting; or build muscle (and also some fat) by bulking and lifting. The calculators above allow you to select your goal. You can then input your calorie and macro goals into MFP by going to Home > Goals > Custom. It doesn't allow you to input grams but you can get an estimate playing with percentages.

  • beastmode_kitty
    beastmode_kitty Posts: 844 Member
    Actually you can, if you install this javascript:

    http://karoshiethos.com/2013/08/13/javascript-bookmarklet-for-enhanced-macro-goals-in-myfitnesspal/
  • Jennloella
    Jennloella Posts: 2,286 Member
    I use iifym
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    preciouskitten wrote: »
    Actually you can, if you install this javascript:

    http://karoshiethos.com/2013/08/13/javascript-bookmarklet-for-enhanced-macro-goals-in-myfitnesspal/

    Awesome, I will try this at home. Thanks!
  • mirrim52
    mirrim52 Posts: 763 Member
    I have about 20ish pounds to loose, so I tried a few different TDEE calculators. I took 20% off the highest number, 10% off the lowest, and made that my approx goal (around 1600 cals). I figure my deficit is around 15%. My macros are set to 50/25/25 C/F/P. Because...well, I like carbs :p and that puts my protein a little more than 1g/lb LBM. I try not to go under this. I lift 3 times a week and have 5-8 hours of roller derby 2-3 times per week. Calculators usually give me 1800-2000 cals TDEE.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    k_wat4264 wrote: »
    I am just about to start 5x5, but I have not determined my nutrition & calories goals yet.

    I was previously doing NROLFW which gives you specific suggestions for nutrition. My plan for that program was around 1700 calories a day (more on workout days) and 40/30/30 for macros. Unfortunately, I didn't really keep track consistently...

    But I really want to try again to stick with it, I know it is stupid to put so much effort into a workout program if you don't follow through with the nutrition.

    So I was just wondering what you ladies strive for with this plan?

    Other info: 5'6" 130lbs. I would like to loose a little weight, but mostly convert fat to muscle. Also, I plan on running on my off days ( I know, I know...but I love to run)

    I'm curious what you decide to go with :) You're the same height and weight as me.
This discussion has been closed.

Categories