I'm new to lifting and two weeks in, i'm weak as shit but I've read the sticky and looking for nutrition advice. What should I be eating so I get my noob gains and don't plateau too early?
Squat: 70
Deadlift: 80
Bench: 50
Row: 40
Ohp: 35
5'9 74kg
>>36777123
protein 1gram per lb
some fat
some carbs
>>36777132
So 163g of protein, about 500g of chicken (652kcal?)
how many calories in total? I don't want to get chubby like the GOMAD meme
>>36777132
this
>>36777172
if you want to maintain weight 2442kcal
>>36777222
How'd you work that out?
>>36777452
33*bw its a rough estimate based on avrages
>>36777495
Thanks!
Any other nutrition advice for noob gains?
>>36777500
progressive overload
>>36777510
Food or weights?
>>36777563
(-_-) sorry weights
food
eat egg whites
