5-3-1 Nutrition Noob

[jcbryan92]

Hello everyone, this is my first thread looking for some help with my nutrition. I am starting Wendler's 5-3-1 program with the Triumvirate assistance work,however; I am at a complete loss when it comes to nutrition. I am currently:

Height: 6'1
Weight: 215lbs
BMI: 15%

1RM's

Mil.Press: 185
Bench: 315
Squat: 315
Deadlift:415

If more info is needed please let me know!

Thanks guys!

JB

[dipatel13]

Start with reading the stickies, especially this one: Calculating Calories and Macronutrients.

[jcbryan92]

Hey, thanks for the quick response, that post is actually what has me kinda confused. These are the numbers I got:

Nutrition Profile:

215lbs/ 97.5kgs

3500 daily caloric need

Target protein: 200 grams per day

Target fat: less than 100 grams per day

Target Carbs: 430 grams per day

Are these legit numbers? Or am I completely doing this wrong?

Respectfully,

JB

[dipatel13]

What are your goals? Gain weight, lose weight?

Are you active enough outside of the gym to require that many cals?

[jcbryan92]

Put on mass. I currently work a desk job and train 4-5 times a week, with casual cardio and active on weekends. I feel like those numbers are huge.

[dipatel13]

Put on mass. I currently work a desk job and train 4-5 times a week, with casual cardio and active on weekends. I feel like those numbers are huge.

Have you been tracking your food intake recently? If not and 3500 seems high, pick a reasonable calorie target maybe closer to 3000, track your progress for a couple weeks and then make adjustments if needed. 3500 while it might seem high, could be what your body needs. You just have to try it out and see.

[InItForFitness]

1. Start somewhere reasonable
2. Be consistent for a couple weeks
3. Monitor weight changes
4. Adjust calorie intake accordingly

If you're already 15% (or higher) body fat you're not going to want to push bulking too far or pack on too much weight, as it will primarily develop as fat mass over muscle mass.

Keep weight gain no more than 2lbs/month (on average) and just focus on following the training program properly.

[jcbryan92]

Would it be wise to cut weight first instead while following the program?