Question About Calorie Intake and Evil Food Friends
CaptainPancake
Posts: 4
I've recently started undergoing the Stronglifts 5x5 program. I've been told I have to eat a calorie surplus to see some results but I'm unsure how big that surplus should be.
Stats, for more info:
Age:18
Height: 175cm (5'9")
Weight: 70kg (154lbs)
Also, any foods that you could recommend for such a program? I've been told foods I've exiled from my life since losing weight are now friends, but I'm still a little hesitant.
Thanks for the help!
Stats, for more info:
Age:18
Height: 175cm (5'9")
Weight: 70kg (154lbs)
Also, any foods that you could recommend for such a program? I've been told foods I've exiled from my life since losing weight are now friends, but I'm still a little hesitant.
Thanks for the help!
0
Replies
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There are no good or bad foods. Start thinking in terms of your overall diet. You want to be getting enough protein and carbs to build muscle and enough calorie surplus over TDEE that you are gaining.
So don't think "is this cinnamon roll bad"? Think "how does this cinnamon roll fit into my overall macronutrient needs"?
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For a general estimate on bulking calories, check on http://iifym.com/iifym-calculator/ you should be gaining about 0.5kg a week and then adjust your calories according. Since your bulking, you don't technically need to be watching the foods you're eating too closely, just try to hit your daily calories. Hope this helps0
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The surplus depends on your bulking target and how clean you want your bulk to be. .5lbs per week or 250 cals per day is pretty standard but due to my age and lifting experience I chose to go with 125 cals per day.
The higher the surplus the more you will gain but the higher the percentage of fat you'll gain. For most people who are young and not too advanced in lifting .5 lbs per week should be roughly 1:1 fat to muscle.
As for food the advice above is correct: eat pretty much anything to meet your calories plus carb and protein targets as long as you meet your micro requirements there are no bad foods.
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There are no good or bad foods. Start thinking in terms of your overall diet. You want to be getting enough protein and carbs to build muscle and enough calorie surplus over TDEE that you are gaining.
So don't think "is this cinnamon roll bad"? Think "how does this cinnamon roll fit into my overall macronutrient needs"?
this…
you probably should star off with .5 pound per week gain and see how it goes..
ice cream, bagels, cookies, pizza, steak, chicken, rice, pasta, bread are your friends…
also you are going to want to ramp up your carb intake to AT LEASt 35% of your intake...0 -
So don't think "is this cinnamon roll bad"? Think "how does this cinnamon roll fit into my overall macronutrient needs"?
Wow, I never thought of it that way, thanks man!For a general estimate on bulking calories, check on http://iifym.com/iifym-calculator/ you should be gaining about 0.5kg a week and then adjust your calories according. Since your bulking, you don't technically need to be watching the foods you're eating too closely, just try to hit your daily calories. Hope this helps
Thanks for the website! It helped a lot!Wheelhouse15 wrote: »The surplus depends on your bulking target and how clean you want your bulk to be. .5lbs per week or 250 cals per day is pretty standard but due to my age and lifting experience I chose to go with 125 cals per day.
The higher the surplus the more you will gain but the higher the percentage of fat you'll gain. For most people who are young and not too advanced in lifting .5 lbs per week should be roughly 1:1 fat to muscle.
As for food the advice above is correct: eat pretty much anything to meet your calories plus carb and protein targets as long as you meet your micro requirements there are no bad foods.
Aah, I see. Thanks for the info!There are no good or bad foods. Start thinking in terms of your overall diet. You want to be getting enough protein and carbs to build muscle and enough calorie surplus over TDEE that you are gaining.
So don't think "is this cinnamon roll bad"? Think "how does this cinnamon roll fit into my overall macronutrient needs"?
this…
you probably should star off with .5 pound per week gain and see how it goes..
ice cream, bagels, cookies, pizza, steak, chicken, rice, pasta, bread are your friends…
also you are going to want to ramp up your carb intake to AT LEASt 35% of your intake...
You don't know how reassuring those last two sentences were!
Thanks for the info everyone, this was really helpful!
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Since getting into a surplus is the most important thing when you're gaining, whatever food gets you to that surplus is the best food choice. Obviously, make sure you get your nutrition in. After that, though, if it's a choice between eating a pound of broccoli or a cinnamon roll, eat the cinnamon roll. You're not going to be able to finish the pound of broccoli, so when you give up and stop eating, you've abandoned your surplus. At that point, nothing else matters.0
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Eat a lot of carbs and get in good fats. Make sure to eat some eggs (yolk is nutrient dense), vegetables, and get enough fiber. Other than that, eat whatever the hell you want. Don't worry about tracking that much at 18, but just be aware of the approximate calories you are getting per day. ~ 2700-3200 should be more than enough to see strength gains.0
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Since getting into a surplus is the most important thing when you're gaining, whatever food gets you to that surplus is the best food choice. Obviously, make sure you get your nutrition in. After that, though, if it's a choice between eating a pound of broccoli or a cinnamon roll, eat the cinnamon roll. You're not going to be able to finish the pound of broccoli, so when you give up and stop eating, you've abandoned your surplus. At that point, nothing else matters.
That really puts things into perspective! Thanks Alice. I have so much cookie envy when my siblings get to eat them but I am a changed man because now I get to eat the cookies. Thank you. Really.Eat a lot of carbs and get in good fats. Make sure to eat some eggs (yolk is nutrient dense), vegetables, and get enough fiber. Other than that, eat whatever the hell you want. Don't worry about tracking that much at 18, but just be aware of the approximate calories you are getting per day. ~ 2700-3200 should be more than enough to see strength gains.
Thanks! I definitely need more carbs once I think about it!
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Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body. If your not a reader get on Netflix and watch forks over knives, fat sick and nearly dead. I'm not saying they are perfect in there analysis but they are near.0
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Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body. If your not a reader get on Netflix and watch forks over knives, fat sick and nearly dead. I'm not saying they are perfect in there analysis but they are near.
Wrong!! Food is food.0 -
I urge you to stop posting nutritional information based on things you've red in 'Woman's Health'.Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body. If your not a reader get on Netflix and watch forks over knives, fat sick and nearly dead. I'm not saying they are perfect in there analysis but they are near.
Your irrational fear of foods is not healthy and you should not advise others to be afraid of them either.
There is more to overall health than simply individual food selection.
"Junk food" is perfectly fine to be consumed daily, when partnered with a well balanced diet that is rich in OVERALL nutrient content.
Please do not preach about "internal health", when it's highly unlikely you haven't recieved a routine physical or blood panel anytime in recent history and have no actual idea how "healthy" you are.
By the way, simply saying, "I eat a healthy diet, so I'm healthy." doesn't count. You still have no idea how "healthy" you really are.
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Good advice. However, like beastcompany said the key is that these foods are fine in moderation "when partnered with a well balanced diet that is rich in OVERALL nutrient content". So yes, if one neglects to properly take care of the rest of their diet these foods can be damaging.Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body.
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I would think most of you do, considering it's been mentioned by you and others in other threads that doctor checkups have confirmed good results.ForecasterJason wrote: »
Good advice. However, like beastcompany said the key is that these foods are fine in moderation "when partnered with a well balanced diet that is rich in OVERALL nutrient content". So yes, if one neglects to properly take care of the rest of their diet these foods can be damaging.Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body.
Do you think we don't believe in internal health?
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Lyle McDonald, Alan Aragon, and Layne Norton are all great people to read their work. They use science and facts!
Feel free to look at my food diary for suggestions on getting high calorie foods into your diet.
Also.... MrM27 , NDJ1978, and JoRocka all give GREAT advice/suggestions when it comes to bulking and lifting.0 -
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Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body. If your not a reader get on Netflix and watch forks over knives, fat sick and nearly dead. I'm not saying they are perfect in there analysis but they are near.
...is it just me or does there seem to be more and more of this stuff in the gaining forums.....sad
Forks over knives....seriously....0 -
mspunkyone wrote: »Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body. If your not a reader get on Netflix and watch forks over knives, fat sick and nearly dead. I'm not saying they are perfect in there analysis but they are near.
...is it just me or does there seem to be more and more of this stuff in the gaining forums.....sad
Forks over knives....seriously....
Agreed.
This sub-forum is one of the few I can stand to read nowadays. Here's hoping it doesn't go the way of the other subs on here...0 -
mspunkyone wrote: »Don't forget that some foods can lead to clogged arteries even if you look like an Olympian. Cinnamon buns are not just filled with carbs they are filled with fat too. I urge you to learn internal health not just the external fitness of your body. If your not a reader get on Netflix and watch forks over knives, fat sick and nearly dead. I'm not saying they are perfect in there analysis but they are near.
...is it just me or does there seem to be more and more of this stuff in the gaining forums.....sad
Forks over knives....seriously....
Agreed.
This sub-forum is one of the few I can stand to read nowadays. Here's hoping it doesn't go the way of the other subs on here...
agreed times a thousand…
keep that pseudo crap in the main forums..0 -
As far as balancing health and joy of eating, re fat I find I'm more concerned with getting enough Omega 3 as opposed to eating too much saturated fat.
It's really difficult to eat too much sugar and fat if you're trying to fulfil macro and micro minimums. But if there are any calories left over or wiggle room I'm going to eat and drink my favourite things whether that is an avocado with mayo, a chocolate bar or a mojito! Damn it!0
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