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Started By
Message
Eat Better, Workout, but gain weight?
Posted on 2/7/24 at 8:04 am
Posted on 2/7/24 at 8:04 am
Quick background. Mid 40's, carrying too much fat. ~around 220 lbs. After Christmas starting hitting the gym hard, taking creatine, concentrating on protein and "eat big get big". I know body recomp is a touchy subject and I'm not really focused on the number on the scale. I really want to keep getting stronger and grow. But with the amount of bodyfat I have to lose should I switch gears and go about it differently. Doing linear progression and really like getting stronger each time.
Below is my averages in weight for a visual
Below is my averages in weight for a visual
This post was edited on 2/7/24 at 8:37 am
8
Posted on 2/7/24 at 8:16 am to SkintBack
The graph shows little to no context. How much weight are we talking about? It’s been a month on creatine and focusing in on protein. You could easily gain 3 to 5lbs but have lost body fat.
If you are looking to get stronger and lose body fat, you really need to track macros and be in a caloric deficit. There is no other way to do it. If you don’t track your macros, you’re shooting in the blind.
If you are looking to get stronger and lose body fat, you really need to track macros and be in a caloric deficit. There is no other way to do it. If you don’t track your macros, you’re shooting in the blind.
Posted on 2/7/24 at 8:37 am to SkintBack
What is measurement around naval? Has it gone up or down?
Posted on 2/7/24 at 8:39 am to BigPerm30
Edited to add more info. Not talking but a few pounds, but I want to adjust sooner rather than later if needed. Hit protein goals while still being in a deficit and I can still progress on lifts?
Posted on 2/7/24 at 8:41 am to lsu777
Haven't measured and I know I need to. I am wearing shirts now that were too small before. I'll start measuring weekly and tracking it.
Posted on 2/7/24 at 8:43 am to SkintBack
If you are not tracking macros, I'd suggest you start.
You might be doing a dirty bulk without realizing it.
You might be doing a dirty bulk without realizing it.
Posted on 2/7/24 at 8:58 am to SkintBack
You likely aren't eating as "good" as you think
Posted on 2/7/24 at 9:07 am to SkintBack
quote:
Hit protein goals while still being in a deficit and I can still progress on lifts?
Absolutely. You don’t need to be “big” to be strong. I maintained weight but lost 24 lbs of fat doing the same thing. I got a lot stronger while my by mass shrunk. You need to track you macros.
Posted on 2/7/24 at 9:14 am to SkintBack
I’d focus on lowering your calories and losing weight.
Mid 40s, haven’t been working out, at that weight you would need to be I dunno 6’6” or higher to be healthy. As we get older should focus on getting the scale down. Adding strength and not necessarily size/muscle are key to longevity along with cardio/weight management
Mid 40s, haven’t been working out, at that weight you would need to be I dunno 6’6” or higher to be healthy. As we get older should focus on getting the scale down. Adding strength and not necessarily size/muscle are key to longevity along with cardio/weight management
Posted on 2/7/24 at 9:46 am to Hand of Justice
I would disagree that strength is more important than muscle mass as we get older. The more muscle mass you can retain the older you get the more functional you will be. Not to discount strength but I'll take muscle mass any day unless you are training for a strongman or power lifting meet.
Posted on 2/7/24 at 9:54 am to Tiger Ryno
Yea to me muscle mass is more critical for health than absolute strength. IMO relative strength is way more important than absolute as we age
But op prolly needs to lose 35 lbs if he is being honest with himself
But op prolly needs to lose 35 lbs if he is being honest with himself
Posted on 2/7/24 at 9:58 am to lsu777
Yep you are definitely right, 35lbs would be great. Just don't know how I get there without being skinny or skinny fat. I guess if I was in a calorie deficit of 500 calories for 245 days I would get there. That doesn't sound that hard.
Posted on 2/7/24 at 10:03 am to SkintBack
I mean how do you think bodybuilders do it? 
1 of 2 ways
1) use protein sparing modified fast with very low calories and 80% protein. Think 1000-1200 cals with 200-250g protein
Or
2) slight caloric deficit of 250-500 cals with high protein
All while using walking to slowly strip the fat and still using a progressive lifting plan to get stronger/maintain strength and muscle
1 of 2 ways
1) use protein sparing modified fast with very low calories and 80% protein. Think 1000-1200 cals with 200-250g protein
Or
2) slight caloric deficit of 250-500 cals with high protein
All while using walking to slowly strip the fat and still using a progressive lifting plan to get stronger/maintain strength and muscle
Posted on 2/7/24 at 10:07 am to SkintBack
If you are getting stronger & clothes fit better then you are making progress despite what the scale says. If you stay at a calorie deficit, lift consistently and keep protein intake high the fat will eventually come off.
Do you know what your daily calorie & protein intake is? I'd start with 2000 calories & 175 grams of protein daily. As you adjust to that, I'd up protein intake to >200g daily and lower calories.
Disclaimer: I'm not a nutritionalist or trainer, just speaking from personal experience of my body recomp from 260 - 215lbs over past 6 months.
Do you know what your daily calorie & protein intake is? I'd start with 2000 calories & 175 grams of protein daily. As you adjust to that, I'd up protein intake to >200g daily and lower calories.
Disclaimer: I'm not a nutritionalist or trainer, just speaking from personal experience of my body recomp from 260 - 215lbs over past 6 months.
Posted on 2/7/24 at 10:14 am to lsu777
Okay brotha thanks for the insight. I dont have a 3 month deadline like ol boy in the other thread. Going forward:
Keep lifting and progression
Keep walking - get more consistent with 10k steps
Track cals/macros - protein a priority
Measure navel to see progress
Use a combination of psmf and/or calorie deficit of 250-500
Keep lifting and progression
Keep walking - get more consistent with 10k steps
Track cals/macros - protein a priority
Measure navel to see progress
Use a combination of psmf and/or calorie deficit of 250-500
Posted on 2/7/24 at 10:18 am to BamaFanInTigerland
quote:I know changes are happening because of the clothes, compliments from people I haven't seen in a while and just feeling great. Hunger has been on the rise with all the added activity so I try to keep fueled with mostly protein.
If you stay at a calorie deficit, lift consistently and keep protein intake high the fat will eventually come off.
Do you know what your daily calorie & protein intake is? I'd start with 2000 calories & 175 grams of protein daily
Calories have been around 2400, some days 2000, some days 2800, protein around 150g.
Posted on 2/7/24 at 10:20 am to SkintBack
quote:
Just don't know how I get there without being skinny or skinny fat. I guess if I was in a calorie deficit of 500 calories for 245 days I would get there.
If you are lifting regularly, you wont get skinny fat. 35 lbs of fat does seem like a daunting task...but instead of looking at it like a daily deficit, do a weekly deficit. You can have some normal days and maybe have some.
big deficit days
Posted on 2/7/24 at 10:26 am to SkintBack
Sounds like a good plan, just need to be consistent
Posted on 2/7/24 at 10:49 am to Hand of Justice
quote:
I’d focus on lowering your calories and losing weight. Mid 40s, haven’t been working out, at that weight you would need to be I dunno 6’6” or higher to be healthy. As we get older should focus on getting the scale down.
Everything I’ve read/heard says that negative health outcomes are associated with waist sizes greater than 38 and especially 40 inches.
I’m 43, 6’, 205 with a measured 36” waist at navel, and I definitely feel healthier now than when I weighed 175 with basically the same waist.
My point is I don’t think you can go around flatly saying that we need to be lighter as we get older. Do we need to avoid a huge belly and fat covering everything? Sure. But we don’t need to be skinny.
Posted on 2/7/24 at 10:58 am to Earnest_P
Yea muscle is one of the biggest indicators of long term health
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