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Thread: Nutrition for an Untrained Overweight Male

  1. #1
    Join Date
    May 2023
    Posts
    2

    Default Nutrition for an Untrained Overweight Male

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    Male
    35 years old
    186cm/6'1"
    104kg/230lb bodyweight
    ~30% bodyfat
    Last meaningful strength training was a (poor attempt at) NLP over 10 years ago that culminated in a 280lb squat and 365lb deadlift, with no real attention paid to my diet and ended within a few months
    Desk job with no real regular physical activity

    I started back on Friday with:
    40kg squat
    25kg press
    80kg deadlift

    I feel I know what I need to do programming-wise pretty well and got decent results last time, despite sub-optimal diet and I stopped too soon. I got complacent and now my situation has changed.

    On the diet side, I've read "A Clarification", and I pretty well match the "fluffy" example. As a result, I've come up with the following for my macros:

    230g Protein - 920 cals
    320g Carbs - 1280 cals
    90g Fat - 810 cals

    Total Cals: ~3000

    Do the macro splits look correct?
    Is this the right amount of total calories or would 3500 be a better level for someone of my height and weight?

    Thank you in advance for your advice.

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,587

    Default

    You are not overweight you are undermuscled and weak. Get strong and your body will recompose just fine. 3500 works.

  3. #3
    Join Date
    May 2023
    Posts
    2

    Default

    Apologies, I was euphemistically referring to myself as overweight, when I should have just said fat.

    I'll take the feedback on board re calories and up it to 3500, broken down as:

    230g Protein
    375g Carbs
    120g Fat

    Thanks again for your assistance.

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,587

    Default

    Undermuscled. Get to work and fix that. You are very welcome.

  5. #5
    Join Date
    Jul 2023
    Posts
    4

    Default

    Somewhat similar situation…
    5’7”. 208lbs and 32% body fat.

    Was doing 40/40/20 split with carbs, protein and fat at 2,700 calories… 1gram of protein per lb. Does that sound right?

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