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Old 03-24-2013, 04:31 PM   #3
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
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Training Type: Powerlifting
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We've got a whole nutrition part of the site. CHeck it out.

http://muscleandbrawn.com/forums/nut...ie-intake.html

http://muscleandbrawn.com/forums/nut...-you-need.html

Those were two things that helped me get started.

Simply eat good food at every meal and write down everyting you eat and drink each day for two weeks. Weigh yourself before you start and after the two weeks and see what happened.

Each day, put what you ate in a food calculator like fitday.com and get your macros calculated for you.

Average it to see what your normal food intake and macros are. Compare it to your weight and make changes based on what you want to do.

General rule of thumb is to eat 1 gram protein for every lb of body weight, so for you at least average 125 g protein every day. If you're doing that, everything else is likely to fall into place.

That said, Swede is right. You're young and shouldn't really worry about macros or calorie limits or specific foods too much. Eat 125 or more grams of protein, don't skip meals and don't eat crap very often and do your workouts, and everything will fall into place. Track it for a while to get a sense of what's working, then refine it as you go along.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 03-24-2013 at 04:34 PM.
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