Weight lifters, share your meal prep and nutrition stategies

Micro Focus / Eng chmod777
May 30 31 Comments

Eating chicken, brown rice, and veggies for lunch every day makes me wanna kill myself. Fortunately I have enough time in the morning to make decent tasting protein pancakes or scrambled eggs, and my girlfriend cooks tasty dinners. Need to figure something out for filling lunches though.

Current stats
Gender: Male
Weight: 206 lbs
Target weight: 165 lbs
Height: 5’9”
Calories per day: 1800
Protein: 170g
Carbs: 150g
Fats: 61g

Been lifting roughly 3x/week for about 2 months on the Starting Strength program. Lifting numbers are still low since I started with just the barbell weight and had a few off weeks. Goals are to get stronger and leaner which is going fine so far, but I probably won’t be able to sustain this cut for longer than another 2 months or so, and will lean bulk when progress stalls.

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TOP 31 Comments
  • Pixar / Eng CTM
    Your calories are way too low if you still need to lose 30+ pounds. They key is to eat as much as possible, and workout as little as possible to lose 1-2 pounds a week.

    So you start your cut at your maintenance calorie level. You can get that info from online calculators. I usually get the average from 5 different calculators.

    Then you eat at least 1 gram of protein per pound of body weight. So in your case 206g of protein. Then you want around 20-25% of your calories to come from fats. So multiply your maintenance calories by .23 and divide by 9. That’s the number of grams of fats you eat a day. And to get the carbs, subtract your maintenance calories from your protein X 4 and your fats X 9. And divide by 4 to get the number of carbs you eat a day.

    Weigh yourself every day and take the average weekly. As long as you’re losing 1-2 pounds a week, don’t change anything. If you aren’t, then add cardio or decrease calories by like 50 -100 and recalculate your macros (protein, carbs, fats). I usually include cardio when I stop losing weight so I can keep eating a decent amount. I usually do a stationary bike

    PM for more details but this is what I did and it worked well. Hope this helps
    May 30 1
    • Micro Focus / Eng chmod777
      OP
      Thanks so much, this is excellent help.
      May 30
  • Bloomberg BackInTime
    Intermittent fasting and follow a PPL routine, your Cal's look slightly too low I would aim for 2200 and then taper down to continue seeing results. You don't want to cut at 1800 then stall and need to cut Cals further. If you have a fairly decent amount of muscle mass and lift intensely 2200 should be good for your current stats. Aim to lose 1-1.5lbs a week, don't weigh yourself everyday, and focus on body composition (how your clothes fit, body fat percentage, waist circumference, etc) rather than strictly scale weight.
    May 30 6
    • Deloitte broadway74
      I’m a women and eat 2200 calories a day trying to gain muscle. If you are a male you may need to eat more
      May 30
    • Bloomberg BackInTime
      Did you input your bodyfat percentage as well? Also if you are lifting 3-4xs a week you are not sedentary. You don't want to cut too fast and risk losing muscle, the body is very good at conserving energy on lower cals. Your best bet is to eat maintenance and see your weight loss and measurements after one week, if you don't see any changes than cut another 200 Cals. Repeat as needed
      May 30
    • Micro Focus / Eng chmod777
      OP
      Thanks, I haven’t input my body fat. So I should input my body fat and say I’m fairly active or moderately active?
      May 30
    • Bloomberg BackInTime
      Yes moderately active and use this to estimate your body fat.
      May 30
    • Bloomberg BackInTime
      May 30
  • VMware / R&D lawl
    You forgot your TC and YOE under your current stats
    May 30 3
    • Micro Focus / Eng chmod777
      OP
      3 YOE but my TC is embarrassing so I’d really prefer not to share. Currently leetcoding to fix that.
      May 30
    • VMware / R&D lawl
      I hear you have to eat you TC worth of protein everyday. Is that true?
      May 30
    • Micro Focus / Eng chmod777
      OP
      It wouldn’t be much, I’d starve to death.
      May 30
  • Deloitte broadway74
    Also I eat 150grams of protein a day and 8 cups of veggies and like 180 carbs. Btw I am a women and do Crossfit 6 days a week
    May 30 3
    • Micro Focus / Eng chmod777
      OP
      Good to know, thanks.
      May 30
    • Micro Focus / Eng chmod777
      OP
      I’m a little curious in trying CrossFit. Would it be impossible to sustain doing Starting Strength 3x/week and maybe CrossFit 1-2x/week?
      May 30
    • Deloitte broadway74
      Of course, a lot of people only do it 3x per week because of intensity. It’s always a good workout and if you are doing weights already, the classes would be good to get a mix of cardio and weights to see how you stack up
      May 30
  • Microsoft UMbR31
    TIL "protein pancakes"
    May 30 2
    • Micro Focus / Eng chmod777
      OP
      Probably a dumb name for it, but here’s what I use:

      3 eggs
      1/2 cup oatmeal
      1 banana
      1 scoop vanilla whey protein
      1/4 tbsp cinnamon
      15g chocolate chips

      Blend it for a minute then cook. Takes like 20 minutes max and provides a good bulk of the nutrients for the day.
      May 30
    • Microsoft UMbR31
      I see, thanks! I thought it's a packaged product.
      May 30
  • Amazon / Sales ChivalryAF
    160g protein, 350 grams carbs, 50 grams fat.

    250 mg Test a week
    4 IU HGH a day

    💪
    May 30 0
  • Amazon bandwagon
    Small piece of advice that helps me a lot. Always cut carbs first when cutting weight. I would sub 70g for around another 30 g of fat. You'll feel a lot happier and fuller.

    Ex. I'll cook lean chicken with melted cheese on top for dinner.
    May 30 0
  • Expedia / Eng hnAy18
    Chobani yogurt is pretty good with low carb hi protein
    May 30 3
    • Neurocrine D.Trump
      Doesn't it have a lot of sugar?
      May 30
    • Expedia / Eng hnAy18
      Not the sweet one. Check the light blue labelled one. It's hi protein low fat and no sugar no fruit
      May 30
    • Neurocrine D.Trump
      I see. Thanks.
      May 30
  • Deloitte broadway74
    I eat a lot of sweet potatoes and spinach and switch up the meat between beef, chicken, turkey, and fish
    May 30 1
    • Micro Focus / Eng chmod777
      OP
      What kind of seasoning do you use for your meats? Any good marinade recipes you know of?
      May 30
  • Apple industry
    GOMAD or you’re not doing it right
    May 30 0
  • Amazon bruce80
    I'm 205 6'0, goal rn is 196 to get to 10% body fat. When I am cutting core goal is around 1500 calories with light weights and more cardio, I don't track any other macros, just try to eat healthy.
    When I bulk, I'm closer to 3000 calories, with around 250 g protein per day. I lift heavy 5 times per week, 2 chest/shoulders, 2 arms/back, and 1 legs. I can ~2 lbs muscle per month at that pace.
    I started at 205, 18% body fat, then cut to 190, then bulked to 210, now cutting again
    May 30 0
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    I eat Parle G
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