Help with Nutrition + Lifting Routine [Bulking]

My current states are as follows: 20 years old, 125 lbs, 5'8 (most like 5'7 though). Currently im trying to bulk up, I'm using rippetoes starting strength routines for this bulk as I'm a beginner to lifting to gain size and not tone like I was doing in HS. Rippetoes says to work out m/w/f, with 5x3, though I decided imma do 5x5 how do you guys feel about that? And is m/w/f ok? Or should I be lifting everyday? weeks off.

Now concerning nutrition, should I be eating 4 or 6 meals a day? And what should be my calorie intake goal for my weight? How many calories should be in each of my meals? and how do I make sure I meet the needed calories in my meal (such as using the right amount of food)?

07-08-2012, 02:46 PM

Originally Posted by lifeundthescope

My current states are as follows: 20 years old, 125 lbs, 5'8 (most like 5'7 though). Currently im trying to bulk up, I'm using rippetoes starting strength routines for this bulk as I'm a beginner to lifting to gain size and not tone like I was doing in HS. Rippetoes says to work out m/w/f, with 5x3, though I decided imma do 5x5 how do you guys feel about that? And is m/w/f ok? Or should I be lifting everyday? weeks off.

Now concerning nutrition, should I be eating 4 or 6 meals a day? And what should be my calorie intake goal for my weight? How many calories should be in each of my meals? and how do I make sure I meet the needed calories in my meal (such as using the right amount of food)?

I would start off with 3 sets of 5 reps till you stop making strength gains. You don't want to overdo it and since you are just starting to lift heavy you will make gains very easily with SS. It'll also give you a chance to really get all the main lifts down and make every rep count. I feel if you go too fast you end up cheating on the last sets/reps since you don't have the movements down. Especially when you start lifting heavier.

It doesn't matter how many times you eat or when you eat. Just make sure you are getting the calories you need to grow. I used a bmr calculator online and figured you need about 2400 calories to remain the same weight so i would add 1000 calories to that and see how that works out. If you start gaining more than a couple lbs a week i would taper the cals back. If you aren't gaining weight or less than 1.5lbs a week then i would add a couple hundred calories and go from there. But i would wait about 2 to 3 weeks before you make any changes just to make sure. I would also start your macro split with like a 40/40/20 split and see how it works from there.

A lot of this is based on how you react to it and then making adjustments from there.

07-08-2012, 02:50 PM

Just follow the program as prescribed or do something else. 5x5 is not a beginner program.

You can use these calculators to figure out your caloric and macro %s:

07-08-2012, 04:28 PM

Compound movements
Eat
Monitor weight/look in mirror
Eat more

07-08-2012, 04:48 PM

Originally Posted by bibbyboi

I would start off with 3 sets of 5 reps till you stop making strength gains. You don't want to overdo it and since you are just starting to lift heavy you will make gains very easily with SS. It'll also give you a chance to really get all the main lifts down and make every rep count. I feel if you go too fast you end up cheating on the last sets/reps since you don't have the movements down. Especially when you start lifting heavier.

It doesn't matter how many times you eat or when you eat. Just make sure you are getting the calories you need to grow. I used a bmr calculator online and figured you need about 2400 calories to remain the same weight so i would add 1000 calories to that and see how that works out. If you start gaining more than a couple lbs a week i would taper the cals back. If you aren't gaining weight or less than 1.5lbs a week then i would add a couple hundred calories and go from there. But i would wait about 2 to 3 weeks before you make any changes just to make sure. I would also start your macro split with like a 40/40/20 split and see how it works from there.

A lot of this is based on how you react to it and then making adjustments from there.

Originally Posted by enetblazin4eva

Just follow the program as prescribed or do something else. 5x5 is not a beginner program.

You can use these calculators to figure out your caloric and macro %s:

What they said.

I did starting strength for my first program/routine ever. I recommend it to everyone. Just read the book (it's like 60 detailed pages on squat alone [pic]), understand it, and you'll get all the lifts down. Follow the program exact, you'll make gains fast, then you'll start to miss, then reset, and keep at it and you'll put some serious size on (muscle) in no time as long as you're getting enough quality calories.

07-09-2012, 12:40 PM

Get on a beginner strength training program. One that has you push, pull, squat, repeat.

Don't start complicating the program before you even start it.

As for diet aim for 0.5g fat/#, 1.1g of protein/#LBM, 2g of carb/#. Adjust carbs apprroptiately. Don't worry about meal timing or amoung, just get you calories in.

Eat Big + Push + Pull + Squat = Profit.

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