Stronglifts 5x5 for Women

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Suggestions on Nutrition for a beginner?

fitspo145
fitspo145 Posts: 81
in Social Groups
Hey all,

I've just started incorporating a lot more strength training in my workouts using the StrongLifts workouts from time to time. However come New Year I intend to follow the plan more rigidly (why the wait? because I will be in the Philippines till then visiting family for Christmas :tongue:)

I've been reading a lot of posts concerning nutrition on the forums and have just ended up really confused. I know weight loss is all about calories in vs calories out but I just wanted to know that with a programme like SL5x5 would it be recommended to change your protein/carb intake?

What worked for you guys? :smile: Anyway thanks in advance for your tips! I feel really overwhelmed with the programme (I can barely squat with the oly bar haha) so if anyone is also starting out and wants to be friends, give me a shout! :flowerforyou:

Replies

  • lwoodroff
    lwoodroff Posts: 1,431 Member
    what are your aims?
    what do you weight now? do you know your body fat?

    the basic principle is that you need to eat to fuel your lifts and muscles. so too big a cut will leave you making little to no progress.
  • fitspo145
    fitspo145 Posts: 81
    My aesthetic aims are to mainly trim the last inch or two off my waist and hip area but also just want to revel in the feeling of badassery when I achieve my first chin-up haha!

    Currently I weigh 54 kg (about 119 lbs I think) and am 5'5. I measured my BF% at the gym around 3.5 weeks ago and it was at a very sad 27% and will remeasure over the weekend.

    Currently still eating at a deficit of TDEE-20% but am planning to move up to maintenance slowly at the end of the week. Think this is the right approach? :ohwell:
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    the eat, train, progress group might be a better place for your question.
    however I'm not sure why you are eating at a deficit? if it's just that last little bit I'd move towards maintenance and see how the lifting does. but I'm no expert!
  • girlie100
    girlie100 Posts: 646 Member
    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

    this thread sets down the basics of macros and TDEE but as suggested if you are pretty much at goal then eat at maintenance and add strength training for body recomposition. When you work out your TDEE for maintenance and if you have been eating low calorie or you are significantly lower than your TDEE at the moment add 100calories a week until you reach the amount suggested and then stay there for 1 month, if you have gained lbs or inches drop it down a bit.
  • fitspo145
    fitspo145 Posts: 81
    Thanks lwoodruff and girlie100! Much appreciated advice and the link to that forum post. It's great and really simply put :smile:

    I was just concerned that I am currently not eating enough to perform as well as I'd like in SL5x5 and with the whole carbs are evil thing going around, I was a little confused as to whether carb/protein/fat intake had any effect in SL5x5 results at all.

    I'll move up 100 cals from my deficit per week till I meet my maintenance level and see how it goes. Thanks so much guys!
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    carbs are not evil. carbs are energy for your lifts!
  • fitspo145
    fitspo145 Posts: 81
    carbs are not evil. carbs are energy for your lifts!

    Glad to hear it. Life without cookies would make me a sad panda.

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