Losing Weight

[Daniel's Jack]

Hey Jordan,

I decided I need to drop a bit of weight. I am a 6'2" and current weight is 210 lbs. My goal would be to drop 10(ish) lbs but it's more about a reduce in waist line since my pants became a little to tight.

My current plan is a mixture of HLM and the Texas Method with 3 sessions per week. Lifts are: SQ 5x335, Bench 5x210, DL 5x380 and Press 3x150.

My basic plan would be:
- off days: 250 g of protein, 200 g of carbs, 100 g of fat (equals 2800 kcal)
- on days: 220 g of protein, 300 g of carbs, 90 g of fat (equals 3000 kcal)
- Eating carbs before and after workout on training days (what to do on off-days?)
- Cheat meal prior to heavy workout (would be Sunday night)?
- Carb sources would be quinoa, sweet potatoes, white rice, maybe oats? Do you have an opinion on the whole matter of breaking down gluten in oats or other gluten rich grains by fermentation (e.g. by soaking them in a greek yoghurt/water mix and let the milk bacteria do the job)?

What would you have me do more or differently and what would be the appropriate fat/weight loss timeframe?

One major constraint is that I don't want to lose strength in the process. Did a diet last year with ~2,2k kcal/day and all my lifts went straight down hill.

All input is appreciated as always!
Daniel

[Jordan Feigenbaum]

- Eating carbs before and after workout on training days (what to do on off-days?)

Just spread the macros out evenly unless you're doing conditioning, in which case treat that like it's your workout.

- Cheat meal prior to heavy workout (would be Sunday night)?

Sure. Just try to make it fit your macros for the day or lower the rest of your day's macros a bit to make this a more "free" cheat.

- Carb sources would be quinoa, sweet potatoes, white rice, maybe oats? Do you have an opinion on the whole matter of breaking down gluten in oats or other gluten rich grains by fermentation (e.g. by soaking them in a greek yoghurt/water mix and let the milk bacteria do the job)?

Well, some oats get gluten into them via processing in food plants/factories that also process wheat products on the same machinery, so buying a higher quality product that's specifically labeled gluten free (while not always accurate) is a good start. The prolamin protein in oats, avenin, causes some issues in people whether they're overtly celiac or gluten intolerant or not...so, if you're reactive to the stuff just steer clear. That said, most people do just fine. I've never tried to ferment oats though...

What would you have me do more or differently and what would be the appropriate fat/weight loss timeframe?

Don't freak out and adjust calories quickly, do HIIT (1 day is fine to start), and I don't know how fast you'll lose the weight because that's based on compliance and how appropriate your starting macros/cals are. I'd aim for ~0.5-1.5lbs per week.