Nutrition advice and a couple of questions

Nutrition Q&A [Moderated]
1

Hey Jordan!

I’ve been reading a lot of what you write on Barbell Medicine and on the SS forums, and I’ve watched quite a few videos you and Austin have been making for the community. I have to say, it’s great content and I really appreciate the time and effort you guys put into it.

I’d like to kindly ask you for some advice on my nutrition. Here are my numbers:

Gender: male

Age: 26yrs old

Time spent running SSLP for now: 6 weeks; missed 3 workouts

Weight before and now: 76.4 → 85.5 kg (168 → 189 lbs)

BF % before and now (very roughly): 20-25 → 25-30 %

Lifts before and now:
Squat: 50 → 80 kg (110 → 176 lbs)
Press: 22.5 → 32.5 kg (50 → 72 lbs)
BPress: 35 → 45 kg (77 → 99 lbs)
DL: 70 → 105 kg (154 → 232 lbs)
PC: 30 → 40 kg (66 → 88 lbs)

Waist measurement (recently measured in the morning): 39.5’’

Nutrition: roughly 3800kcal; 230P/100F/450C

So in 6 weeks I’ve gained 9.1 kg (20 lbs), which means an average of 1.5 kg (3.33 lbs) per week. That being said, I think the weight gain has slowed down since a week or two, I might be close to stable right now, if that’s even possible.

My lifts are increasing as planned (although I started with jumps that were too small on the presses for like a few weeks), so that’s good.

Here are the questions I’d like to ask you:

  1. Have I gained weight too fast (or too much weight) so far meaning too much fat gained in the process?

  2. Given my BF % estimate and my waist measurement should I decrease my carbs and fat intake a little and try to keep my weight steady or is it too early and risky for my gainzZz?

Quick follow up questions:

  1. I currently live in Italy and it’s typical here to eat various dishes during a meal (like pasta as a first dish and then meat + veggies or something). Is it OK for MPS if these dishes are spaced out like 10-15min? I realize we don’t know all aspects of the metabolism in detail and this question might be irrelevant, but do you have an opinion on how much time between dishes is acceptable and how long a meal can last?

  2. Is it OK to have a protein shake (MPS trigger for me during most of my meals) at the end of a meal or is it better to drink it throughout the meal?

Sorry for the long post and thanks so much for your help Jordan!

All the best to you and your team!

2

  1. I think it depends on how tall you are, but this is probably fine considering your demographic.

  2. I wouldn’t lose weight right now, but if your weight is holding steady- I would just continue with your current macros.

  3. It’s fine.

  4. No reason to do that.

3

Hey Jordan,

Thanks for the reply!

A few things:

  1. Sorry, I forgot to mention I’m 186cm tall. But OK, it’s probably fine.

  2. Do you mean it’s fine to take the shake at the end of the meal?

Thanks man!

4

I would not sip a protein shake throughout the day. If you need a shake at the end of the day to meet your protein requirements, you can do that.