Nutrition recommendations

[Jobolander]

Hey BBM,

Recently started going through the articles on the site. I am an endurance Athlete and I am on the Bridge Template. I have some questions about specific nutrition recommendations, because I have stalled out. Current stats:

Height: 177cm
Weight: 70 Kg
Total kcal 4400, protein 195g, carbs 710g (200g sugar), fat 80g

The last macro increase in my diet was carbs. So not sure what my next step is and if the diet is my issue? Are my Macros right? My Testosterone Level is low… probably because I am cycling/ running so much. Main goals are to be strong and to gain lean body mass weight in my Off-Season.

I Don't Know What To Eat... So, any Food/ meal recommendations?

What are the best sources of carbs? Currently I am eating a ton of breakfast cereal, but I think they aren't healthy in long-term.

Thanks in advance

[Jordan Feigenbaum]

Jobo,

A few things:

1) I'm not sure what you're asking here. What do you mean by stalled out? Also, how long have you been eating those calories? What is your weekly endurance training per week?
2) What makes you say you have low testosterone? It is unlikely to be related to your endurance sport participation.
3) Have you read To Be A Beast?
4) There isn't anything really wrong with breakfast cereal in this particular context. We like fruits, vegetables, rice, potatoes, and whole grains. However, given your current reported macros (which I don't think you're actually eating) you're likely to consume some refined carbohydrates too. This is fine by me.

-Jordan

[Jobolander]

Jobo,

A few things:

1) I'm not sure what you're asking here. What do you mean by stalled out? Also, how long have you been eating those calories? What is your weekly endurance training per week?
2) What makes you say you have low testosterone? It is unlikely to be related to your endurance sport participation.
3) Have you read To Be A Beast?
4) There isn't anything really wrong with breakfast cereal in this particular context. We like fruits, vegetables, rice, potatoes, and whole grains. However, given your current reported macros (which I don't think you're actually eating) you're likely to consume some refined carbohydrates too. This is fine by me.

-Jordan

Thanks for your response

1. I started lifting and eating those calories 3 months ago. I ran the ICF 5x5 as written, 3 days a week. Currently I am on the Bridge Template. My squat made good progress, but currently my lifts are all plateuing … probably because I am cycling so much. My legs are also so exhausted by the time I get to my rides that they go terribly and it is a struggle to get through them.

Can I construct a weight training regiment in which I can both cycle and make progress on my lifts? So which of your Templates would you recommend for that?

I ride 2-3h every day.

My current stats:

Squat 100kg x 5
Bench press 70kg x 5
Deadlift 120kg x 5
OHP 50kg x 5

I have tracked a day on MyFitnessPal and appended it. Are my Macros right? How many calories should I eat to gain muscles and to get stronger? Do I eat too much sugar?

2. My endocrinologist has told me that I need an TRT, because of my low Testosterone

[Jordan Feigenbaum]

Thanks for your response

1. I started lifting and eating those calories 3 months ago. I ran the ICF 5x5 as written, 3 days a week. Currently I am on the Bridge Template. My squat made good progress, but currently my lifts are all plateuing … probably because I am cycling so much. My legs are also so exhausted by the time I get to my rides that they go terribly and it is a struggle to get through them.

Can I construct a weight training regiment in which I can both cycle and make progress on my lifts? So which of your Templates would you recommend for that?

I ride 2-3h every day.

My current stats:

Squat 100kg x 5
Bench press 70kg x 5
Deadlift 120kg x 5
OHP 50kg x 5

I have tracked a day on MyFitnessPal and appended it. Are my Macros right? How many calories should I eat to gain muscles and to get stronger? Do I eat too much sugar?

2. My endocrinologist has told me that I need an TRT, because of my low Testosterone

Jobo,

Thanks for the reply.

1) Yea, you're unlikely to make good strength progress with that much endurance volume unless it's carefully programmed. 2-3h per day in the saddle is more in-season work however, so I wouldn't expect robust strength gains during this time.

2) I don't think you're eating the amount of calories you're reporting. If you're not gaining weight and would like to however, you'll need more calories.

3) If you have a clinical diagnosis of low testosterone (that was diagnosed appropriately), then that should be managed.

I find the discrepancy in your height, weight, etc. in your other posts on this forum concerning. Ultimately however, the advice is the same at this point

-Jordan