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Thread: Obese Nutrition

  1. #1
    Join Date
    Oct 2022
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    19

    Default Obese Nutrition

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    Hello,

    I am 22, male, 6’2”, and 310lbs.

    I have been sedentary my entire life. I have been doing SS exactly as written for a few weeks now. I started around 300lbs and have gained 10lbs and added weight to all my lifts. That said, I have noticed some muscle development so I’m sure my BF% is lowering. I’ve also been taking creatine and I know that that can lead to weight gain.

    I am told that it is possible to maintain or even lose weight while doing this program given my current stats. I am shooting for 250g protein, 400g carbs, 100g fat, and 3,500cal on the recommendation of someone else on this forum, who believes my weight gain could be from underestimating my carb/fat intake. What do you think? Should these target numbers allow me to gain strength while dropping body fat, at least for a while?

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,296

    Default

    That's a good starting point. Have you seen your measurements come down? I'd probably go 80 g on the fat and 350 g on the carbohydrates and see what that does. Remember that an obese novice can lose fat and get stronger simultaneously on this program.

  3. #3
    Join Date
    Oct 2022
    Posts
    19

    Default

    Thanks a lot! I will make those my target numbers. My waist size has gone down very slightly but I should have been more diligent about taking exact measurements.

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,296

    Default

    You are welcome. Keep tracking your data and fine tune as needed.

  5. #5
    Join Date
    Aug 2018
    Posts
    331

    Default

    Quote Originally Posted by Cabinet133 View Post
    I’ve also been taking creatine and I know that that can lead to weight gain.
    Who told you creating causes weight gain? It does cause water retention and if you are not drinking enough water, you will notice more water weight than before. But creatine doesn't have any calories so it doesn't cause weight gain.

    Keep up the good work and following Santan's advice. I'm down 25 lbs from where I was when I started lifting. I don't have hard facts on muscle vs fat, but I'm carrying a lot more muscle now, so I lost a lot more than 25lbs of fat.

    Keep up the good work and you will get there!

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