The intermediate diet is almost identical to that of “The Beginner Diet.” However, your macro profile will change in that you’re going to want to consume more protein. You should be 30% carbohydrates, 40% protein, and 30% fat. You’re getting to the point where diet matters much more for your overall increase in strength, as beginners generally will see improvements whether they’re on a caloric surplus or deficit. As an intermediate lifter, you’re going to see far better results if you’re on a caloric surplus, but never let that discourage you from losing bodyfat if you must. Remember to prioritize your health above strength and always eat a balanced diet.
