Finished Starting Strength Novice phase and need advice on diet

blsw

Ive just finished the novice phase of starting strength and need some advice regarding my diet as my bodyfat has climed to 25%.

I am 5ft 9in and 12st 6lb and slight to medium build. I have made ok strength gains but I have gained very little muscular weight and as I said above my body fat is 25%. I did not drink a gallon of milk a day during the novice phase as my body fat was already at 20% at the start.

I am not sure whether Im consuming too few calories or too many but I must be getting something wrong with my diet as I have worked hard and seldom missed training

breakfast
porridge with low fat milk,25g flaxseed,raisins,15 almonds,3 poached eggs,1 toast
lunch
2 potatoes or pasta,salmon,veg
Post workout
50g dextrose+25g whey shake
dinner
2 potatoes or pasta,beef or chicken,veg
bedtime
cottage cheese,1 scoop peanut buter, low fat milk, 25g flaxseed

Can anyone estimate how many cals I am consuming and how many I should be consuming?

I dont want body fat getting any higher but I need to put on some muscular weight

Is there an online calorie counter that has a database of Irish foods. Ive looked at fitday but it doesnt include a lot of foods that i eat(like porridge for example) so I cant get an accurate count.

Thanks for any help

Mellor

blsw wrote: »

Can anyone estimate how many cals I am consuming and how many I should be consuming?

I dont want body fat getting any higher but I need to put on some muscular weight

Is there an online calorie counter that has a database of Irish foods. Ive looked at fitday but it doesnt include a lot of foods that i eat(like porridge for example) so I cant get an accurate count.

Thanks for any help

How do you know when you've finished the novice phase?
Just curious.


As for yout questions, nobody can estimate your calories from the above info, you included no quantities for the bulk of your intake. Your meat, pasta, porridge etc will decide you cals, not the 25g whey.

Also, there is nothing you listed there that isn't on fitday. Porridge certainly is, most like called oats. But again, quantites are needed here too.

blsw

The same way everyone knows - Ive done 2 resets and am missing reps again.

I seen that fitday have a custom food option so ill use that

breakfast
80g porridge with 1 glass low fat milk,25g flaxseed,47g raisins, 20 almonds,3 poached eggs,1 toast
lunch
2 138g potatoes or 100g of pasta, 4oz salmon, 2 cups veg, 1 glass low fat milk
dinner
2 138g potatoes or 100g of pasta, 4oz beef or chicken, 2 cups veg, 1 glass low fat milk
bedtime
200g low fat cottage cheese,1 50g scoop peanut buter, 1 glass low fat milk, 25g flaxseed

blsw

Ok Ive been back on fitday and my calcs for the food below on a non training day (whey and dextrose not included) are as follows

breakfast
80g porridge with 1 glass low fat milk,25g flaxseed,47g raisins, 20 almonds,3 poached eggs,1 toast
lunch
2 138g potatoes or 100g of pasta, 4oz salmon, 2 cups veg, 1 glass low fat milk
dinner
2 138g potatoes or 100g of pasta, 4oz beef or chicken, 2 cups veg, 1 glass low fat milk
bedtime
200g low fat cottage cheese,1 50g scoop peanut buter, 1 glass low fat milk, 25g flaxseed

cals 3305
carbs 287.2g(35%)
protein 199.5g(25%)
fat 143.1g(40%)

given that I am 12st 6lb with 25% body fat

what calories should I be eating on non training and training days to get to 13st with 15% body fat and what should the breakdown of those cals in carbs,protein and fats be

hope someone can advise

Dotcomdolly

Re the weight and body fat I was looking at this the other day
http://www.fat2fitradio.com/tools/ibw/

Mellor

That looks fine tbh.
Getting specific macro ratios right is not nearly as import as just gettign the calories in. Eat lots lift heavy. You'll prob need to increase past 13 stone, and you bf% won't drop 10% if you are trying to add 8 lbs

Scuba Ste

blsw wrote: »

given that I am 12st 6lb with 25% body fat

what calories should I be eating on non training and training days to get to 13st with 15% body fat and what should the breakdown of those cals in carbs,protein and fats be

hope someone can advise

I don't see that happening tbh. Your looking to lose 20 odd pounds of fat while gaining the same amount in muscle.

Do one or the other. Pick whatever's more important and do that first.

Limousine Fred

Track your daily totals on livestrong.com. Low fat high carb high protein on w/o days higher fat low carb high protein on rest days.

Have a look at leangains.com not for every 1 but it works!!

Colm_OReilly

What did your lifts start/finish at? Did you get coaching on the lifts? What's your aim overall?

Mellor

Scuba Ste wrote: »

I don't see that happening tbh. Your looking to lose 20 odd pounds of fat while gaining the same amount in muscle.

Do one or the other. Pick whatever's more important and do that first.

I assumed that the OP was aware that he can't do both and will bulk then cut. As I agree, its simple not possible to do both on this scale.
It's like a 33 lb gain in muscle and a 25 lb loss in fat.

OP, this is a big goal you've set, it will probably take you 1 to 2 years

Hanley

Mellor wrote: »

I assumed that the OP was aware that he can't do both and will bulk then cut. As I agree, its simple not possible to do both on this scale.
It's like a 33 lb gain in muscle and a 25 lb loss in fat.

OP, this is a big goal you've set, it will probably take you 1 to 2 years

Lose 11kg of fat and gain 15kg of muscle in 1-2 years?! No way, no how.

blsw

blsw

blsw

ive started a new thread with my updated fitday calcs and starting strength lifts.

i hope thats ok as i thought this thread was getting messy