NLP Macros, Calories, and Getting Big

Nutrition Q&A [Moderated]
1

Hey guys,
I am so tired of being skinny, not putting on muscle, doing Crossfit, and ultimately not seeing the kind of results I want unless I murder it 5-6 days a week in the gym, absolutely killing myself hoping to gain muscle.

So, I started to listen to the SS guys and read Starting Strength, and then got turned on to you all a little later. I’m hooked. I think your approach is more moderated (nuance anyone…?) which I can appreciate.

I really need some help - I’m on the novice linear progression, and have been doing for 3ish weeks now. Numbers below. Going to a local powerlifting gym for form checks this week for help on form. I really need help on nutrition though, as I want to get the muscle I want and eat for the muscle I need to get there. I want to be stronger than I’ve ever been and I wouldn’t mind moving up a tshirt size, appropriately of course haha.

Here are my numbers so far (very terrible):
Squat - 205lb
Deadlift - 230lb
Press - 75lb
Bench - 140lb

Macros: 183P/334C/83.5F

Try to stay close-ish to these macro numbers, although I have issues hitting the carb numbers because I’m so used to a protein rich Paleo diet due to some IBS-like gas and general discomfort symptoms that I encounter with most whole grain bread, most any pasta, and all rice. I substitute in milk and white bread (I know, it doesn’t make sense) and seems to do the trick with no gas or discomfort.

Current calories: holding about 2700 Cal. Testing for 2 weeks to see where this puts me. My guess is maintenance or slow weight gain at this rate based on previous cut (1700 calories at 2ish pounds per week) and the fact that I’m training fewer days this time around (was originally doing 4 days more cardio heavy).

Age: 29
Height: 5’10"
Weight: 167.5lb

Anything else you all need from me to make a general evaluation on how I should progress on nutrition from here?

2

TTT,

Thanks for this. My recommendations based on what is presented here:

  1. Stop doing LP and start doing our Beginner Template. I don’t think you need form checks weekly when starting out, but perhaps the community of lifters might be beneficial.

  2. Macros look reasonable, though I don’t know your waist circumference.

  3. I would try to work in small amounts of whole grains, rice, etc. in addition to eating all the fruits and vegetables within your macro levels.

3

Just confirmed this morning - looks about .5 lb gain per week on current calorie count, but that gain could change.

Also having difficulty measuring my waist so I didn’t include that measurement here - that bone that I’m supposed to palpate seems to extend all the way around to my back and I can’t seem to find the high spot. Any help there?

4

Yes, we have multiple resources on waist circumference available. Here’s one :