Help for diet using Madcow's 5*5 training

[Lonsdale]

hi guys, i'm just about to commence madcow's novice 5*5 routine. I'd say i'm a beginner as any weight training i've done before has only been for a period of two months, and has mainly been arms and chest.

i'm 5*11 and 150lbs, skinny arms and wrists, skinny to average build otherwise. should i aim for 500 calories surplus each day or...?

what test do most people use to find out their requirements? i've notices there's quite a few in circulation.

before i was following Ventuno's Burn the Fat ebook... while it is very helpful i kinda get the feeling it's more aimed at losing body fat and getting lean muscle. as it's winter now i ain't scared of bulking up...

any comments would be appreciated - sorry if similar questions have been asked before - i couldn't search the threads!

 

[pintoca]

You can go with the simple 500+ calories per day, though there are a couple of other methods.

Check this post: http://elitefitness.com/forum/showthread.php?t=388839

If you are really new to lifting, BE VERY conservative while getting your form and technique in order for the squats and deadlifts... you will be squatting 3/times week, so be patient when selecting your weights.

 

[psychedout]

Good post Pintoca.

As a general rule of thumb for a newbie, I say just eat 6 meals a day, with at least 30 grams of protein in each of them. The carbs just tend to happen. Can't have breakfast without toast/bagel/oats, can't have tuna without some nuts, can't have steak without a baked potatoe, etc.

200 grams of protein, 400 carbs, and 70 grams of fat seem like they would be good numbers for you to be aiming for. Some guys might advocate a bit more, but why get fat?