/Fit/ recipes and macros

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OP
/Fit/ recipes and macros 2016-04-14 13:14:22 Post No.
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/Fit/ recipes and macros OP 2016-04-14 13:14:22 Post No. [Report]

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

Anonymous 2016-04-14 13:15:37 Post No.36777132
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Anonymous 2016-04-14 13:15:37 Post No.36777132 [Report]

>>36777123
protein 1gram per lb
some fat
some carbs

OP 2016-04-14 13:19:26 Post No.36777172
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OP 2016-04-14 13:19:26 Post No.36777172 [Report]

>>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

Anonymous 2016-04-14 13:21:42 Post No.36777197
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Anonymous 2016-04-14 13:21:42 Post No.36777197 [Report]

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>>36777132

this

Anonymous 2016-04-14 13:24:23 Post No.36777222
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Anonymous 2016-04-14 13:24:23 Post No.36777222 [Report]

>>36777172
if you want to maintain weight 2442kcal

Anonymous 2016-04-14 13:50:48 Post No.36777452
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Anonymous 2016-04-14 13:50:48 Post No.36777452 [Report]

>>36777222

How'd you work that out?

Anonymous 2016-04-14 13:54:44 Post No.36777495
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Anonymous 2016-04-14 13:54:44 Post No.36777495 [Report]

>>36777452
33*bw its a rough estimate based on avrages

OP 2016-04-14 13:55:45 Post No.36777500
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OP 2016-04-14 13:55:45 Post No.36777500 [Report]

>>36777495

Thanks!

Any other nutrition advice for noob gains?

Anonymous 2016-04-14 13:58:29 Post No.36777510
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Anonymous 2016-04-14 13:58:29 Post No.36777510 [Report]

>>36777500
progressive overload

Anonymous 2016-04-14 14:04:57 Post No.36777563
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Anonymous 2016-04-14 14:04:57 Post No.36777563 [Report]

>>36777510
Food or weights?

Anonymous 2016-04-14 14:07:36 Post No.36777590
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Anonymous 2016-04-14 14:07:36 Post No.36777590 [Report]

>>36777563
(-_-) sorry weights

food
eat egg whites

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