Nutrition help

Hello! I’m soon going to be starting the Powerbuilding 1 template with the goals of increasing my lift numbers and building muscle (look better). My fat to muscle ratio isn’t great since I’m storing a decent amount of fat in my midsection and love handles. With this decision, I’ve also decided to start taking my nutrition seriously to maximize my results from the program. I’m a 5 11’ 19 y/o male @ 180lb with a roughly 35-inch waist. I started barbell training almost 4 months ago and my lifts are 275,150,115 (squat, bench, OHP all 3x5) and 280 DL for 1x5 (all in pounds btw). And, I know, my upper body is lagging behind.

Anyway, I created a rough meal plan that I’m hoping will aid me during the program to build muscle while improving body composition. Here it is:

In your expert opinion, does anything pop out that would need to be changed considering my goals (build muscle & regulate fat levels)? In my understanding, I think I should be in a slight calorie surplus, correct? Also, are my macros in the right ballpark? Thanks for any help, and I’m looking forward to starting the Powerbuilding template.

Jackson.

I’m not sure if this is a calorie surplus for you or not, as it depends what your TDEE is. Might want to start here for figuring out a rough estimate: Body Weight Planner - NIDDK

As far as the diet, it looks pretty good, though I probably wouldn’t eat steak every day and I’d aim for another serving or two of vegetables :slight_smile:

Ok, thanks for the pointers. And yes, I think 2500 calories is about maintenance for me so I think ill bump it up to around 2700-2800.

Now that I’m thinking about, do you think it is optimal for me to be in a surplus considering my waist size?

I do not. I would try and reduce that < 33" prior to being in a surplus.

Okay. Would you recommend running the Powerbuilding 1 template in a calorie deficit then once my waist is < 33", run it again in a surplus? Thanks for the guidance.

That would be fine.