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Is 2300 kcal a day enough for 3 days gym doing StrongLifts and 1 x kettlebell class and riding a bike 100 miles on the other days?
If it was me, no. But it depends on your metabolism. Try it, measure the effect and adjust accordingly.
Do I increase to give me more 'fuel' to turn into muscle?
You can't maximise muscle growth whilst holding cal back for burning fat. Choose one goal or the other, or except there will be a compromise.
Will my belly decrease with high fat low carb and the above training regime?
If it was me, yes. But I'd expect my strength to decrease too. However, your dietary needs will be different to mine. However, you can't choose where your body takes fat from first.
Do I reduce kcal intake or will that leave me short of energy?
Depends on your metabolism, but 2300 sounds low already. You need to work out your maintenance requirements, which will take several weeks, and adjust from there. If you're losing weight, not seeing strength gains, suffering from poor recovery, getting ill or stupid niggling injuries you're probably under eating.
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Yukirin
Thanks to this thread I joined a gym and started StrongLifts 5x5 at the beginning of Feb. I've hardly ridden a bike since though 😫
And now I need some nutrition advice please.
I'm 6 weeks into the gym life from a 3 year background of fairly rigorous cycling (200+ miles a week) and in order to improve my core and upper body strength I started StrongLifts 5x5 and am happy with how it's progressing.
But I haven't a clue how many calories I should be consuming. 3 years ago I was 100kg then I dropped to 69 kg in 6 months from eating 1200kcal a day without watching macros at all and cycling loads but that left me what's called 'skinnyfat'
I am an average club rider, did some Crits and cross (middle of the results table kinda bloke) Decent legs, skinny arms and chest with a little pot belly.
5x5 has started growing my upper body and arms but I still need to shift the belly
My GF is type 1 diabetic so is lower carb higher fat in her diet and a gym regular so have just started the same
Currently I'm 80kg and 185cm
I use Myfitnesspal and am at 2300kcal and the following macros
carb 25% = 155g
Fat 35% = 98g
Protein 40% = 250g
I eat decent food, I suppose what's called clean, very little processed or junk meal, beer only on a Saturday but not loads or mostly red wine as it's lower carbs
So the help I need:
Is 2300 kcal a day enough for 3 days gym doing StrongLifts and 1 x kettlebell class and riding a bike 100 miles on the other days?
Do I increase to give me more 'fuel' to turn into muscle?
Will my belly decrease with high fat low carb and the above training regime?
Do I reduce kcal intake or will that leave me short of energy?
Or should I revert back to normal carb protein fat %'s?
Thanks in advance
Richard 🙂