Posted: 3/24/2011 6:37:01 PM EDT
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On Monday I will be starting the Rippetoe Starting Strength program. I've been reading a lot, and realize I need a TON of calories in me every day.
I have a meal plan somewhat worked out which is around 4300 calories, and 240g protein a day eating about every 3 hours. I'm 5'8" and weigh 140, so should that be enough calories and protein for a day? Also, do I need to be counting my calories daily, or just for the first week or so until I get in the habit of eating that much food, then after that just know roughly how much I need to eat. I already eat healthy, so it's not like I'm going to eat a bag of chips a day to get calories or anything. What are some foods I should avoid, besides the obvious junk food? Pasta? |
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SS is a hard program. 4300 calories per day may not be enough. What do you plan to eat? CaloriesProtein 7:00 Banana-110,1 Yogurt-170,5 16oz Whole milk-290,16 PB&Toast x2 (spread thick)-540,20 10:00 Clif Bar-240,9 1:00 Can of tuna-220,41 Can mix fruit-370,2 16oz Whole milk-290,16 2 pieces bread-140,6 4:00 Apple-95,0 7:00 6oz. Chicken-260,56 Vegetables-240,8 16oz Whole milk-290,16 10:00 Italian dressing-160,0 2 cups salad-16,1 1/4cup mozz.-90,6 PB&Toast x2-540,20 Post Workout 16oz Whole milk-290,16 Choc. Milk mix Total-4351,239 ETA: Just by doubling my servings of milk I could easily add ~1200calories and 64g of protein |
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Seems ok I guess. I never bothered measuring each meal/food item for calories. I guess you can for a bit until you have the general idea on how much food you need to eat.
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4300 cals a day is a hell of alot for a 140 pounder. Try about 3000 for a few weeks and see what happens. Its not a lot on Starting Strength. |
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Quoted:
Seems ok I guess. I never bothered measuring each meal/food item for calories. I guess you can for a bit until you have the general idea on how much food you need to eat. Quoted:
4300 cals a day is a hell of alot for a 140 pounder. Try about 3000 for a few weeks and see what happens. Its not a lot on Starting Strength. Glad to hear that, I believe that's been one of the biggest obstacles for me so far. I've never been worried about counting calories or anything before this, and I've read so much these past few weeks that it just seems like so much stuff that I need to keep track of. I'm thinking that as long as I eat a large breakfast, lunch, and dinner, add a few healthy snacks in between and drink a good bit of milk and water a day I should be fine. |
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Quoted: Seems ok I guess. I never bothered measuring each meal/food item for calories. I guess you can for a bit until you have the general idea on how much food you need to eat. Quoted: 4300 cals a day is a hell of alot for a 140 pounder. Try about 3000 for a few weeks and see what happens. Its not a lot on Starting Strength.  That's like 3 times his BMR... normal bulking diets are what, 500 calories over maintenance? I know you're squatting 3x a week but that seems a bit ridiculous, it's not like he's doing 100 reps per exercise with 2x his body weight...Did the math, at your (OP) height and weight, you should be working out 3 hours a day, 7 days a week to need that many calories. Eat whatever you want, but it's your money to spend... |
| This would be a good place for this article. Also, OP check out a website called 70sbig.com, might give you some ideas. I think you are on the right track, but don't get sloppy with your food and do not neglect SOME kind of cardio, if even just walking a few times a week. |
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Quoted:
Quoted:
Seems ok I guess. I never bothered measuring each meal/food item for calories. I guess you can for a bit until you have the general idea on how much food you need to eat. Quoted:
4300 cals a day is a hell of alot for a 140 pounder. Try about 3000 for a few weeks and see what happens. Its not a lot on Starting Strength. That's like 3 times his BMR... normal bulking diets are what, 500 calories over maintenance? I know you're squatting 3x a week but that seems a bit ridiculous, it's not like he's doing 100 reps per exercise with 2x his body weight...
Did the math, at your (OP) height and weight, you should be working out 3 hours a day, 7 days a week to need that many calories. Eat whatever you want, but it's your money to spend... I don't necessarily want to eat more than I have to, but I don't want to be putting the time and effort into this program and not get the most of it either. I've been thinking, and with my normal diet I've been able to maintain my weight of 140-145 for the past 2 years. It's already a clean diet so I'm thinking of just adding some more frequent snacks and milk to my diet and bumping up my portions a little more and that should be fine. |