Get BF down to 25-30% now or keep going?

[nhfire77]

I’ve been doing NLP for 5 months, had to take a month off due to a disc bulge (completely resolved). I’ve stalled once and reset successfully.

Squat 295
DL 325
Bench 190

I’ve stalled again and I understand this isn’t following the program but due to other circumstances I’d considering losing fat and pausing the NLP till I’m down in BF. I will certainly continue to lift, but not looking for any PR’s.

I’m 45 270 about 35% BF…. I’d like to be at ~25%

So the question is do I just keep going with NLP or focus on fat loss for now Given my age?

I totally understand that abs don’t matter you look better bigger I get that and I’ve lost my love handles, but I still have a fairly big gut and still look tubby. I’m thinking going for higher reps and lower weight while I work on reducing BF. Then restart NLP. Thoughts?

[Mark Rippetoe]

Have you tried continuing your NLP without all the carbs?

[nhfire77]

Hey Mark, really appreciate you and all that you do. I actually have cut back on carbs and it spurred some weight loss. But I also stalled again (plus some added personal stress that isn’t helping but I am getting 8 hours sleep every night,)

Perhaps I just need to up my calories with little to no carbs? Get a lot more protein? I try for 250g-300g/day not always successful but I’m trying!

I’ve yet to try Keto or similar.

[Mark Rippetoe]

You have to substitute carbs with fat. More satiety, fewer calories. And protein MUST be sufficient if you're going to train while you're doing this. Ask Santana too.

[DaveJF]

Back in the day and just recently I've gained weight, and according to a shitty BIA scale, lost bodyfat on lower carb.

Calories are a bit lower for an average day, but protein and fat (not low to begin with, for example ~180g P per day, now ~220) did go up to make up most of the difference.

In my case I mainly did this to control blood glucose levels, and I'm also apparently re-adding muscle but that is much easier to do than to add it in the first place. I don't handle carbs well and never really have.

But one thing I've noticed also that might explain some of this is inflammation has improved (joints feel better, etc). Since joints feel better, I can (re)add weight to the bar faster and around we go. Feel much, much better in general too. Since I'm 60y/o more protein is a big factor also, I'm sure.

I'll see how long all this lasts for me, but your experience on lower carb would be good to hear if you decide to try it. It took me about a 3 weeks to a month to adjust to low-carb as far as energy levels, etc, but I've been thru it before. Low-carb for me has been <= 50g per day and I've been thru this experiment on myself a few times.

[Jason Donaldson]

Perhaps I just need to up my calories with little to no carbs? Get a lot more protein? I try for 250g-300g/day not always successful but I’m trying!

I’ve yet to try Keto or similar.

In my experience, it really helps to treat your protein numbers as seriously as you do your training numbers. Track it in writing every day. Set yourself a time hack every day where, if you haven't gotten your daily protein grams in, you make it up with whey protein isolate, no exceptions allowed. The difference it makes on keeping pounds on the bar is noticeable. You may even push past your stall a bit longer.

As to keto, a bit of a warning, again from my own experience: If you do it, expect your lifts and ability to train to tank. When I did it, I lost some serious fat, but definitely lost pounds on the bar. When you clear out the glycogen in your muscles, you lose muscle mass - a lot comes back right away when you resume carbs, but it will take a while to regain all of the strength. This may be acceptable to you, or it may not. Doing low carb is different, though, and should allow for maintaining strength better. You'll have to be more patient, but it's probably better long term.

[HailMary]

45, 270, and how tall?

[nhfire77]

6’ 1”

[Machmood869]

I don’t think losing BF and getting stronger need for be mutually exclusive. The NLP isn’t extremely glycogen dependent like say a typical bodybuilding style workout. And at your weight a deficit should still be a significant amount of calories. I think it’s as simple as setting your protein intake at 225-250 g , the rest with carbs and make your total fat 15%. As you’ll find out that’s ALOT OF FOOD!! I’d shoot for a goal of 1.5-2lbs a week. I think you could progress your strength doin that. 35% to 25% shouldn’t be to difficult. Let’s not over think it.

[Mark Rippetoe]

I don’t think losing BF and getting stronger need for be mutually exclusive. The NLP isn’t extremely glycogen dependent like say a typical bodybuilding style workout. And at your weight a deficit should still be a significant amount of calories. I think it’s as simple as setting your protein intake at 225-250 g , the rest with carbs and make your total fat 15%. As you’ll find out that’s ALOT OF FOOD!! I’d shoot for a goal of 1.5-2lbs a week. I think you could progress your strength doin that. 35% to 25% shouldn’t be to difficult. Let’s not over think it.

Most of us disagree.