42 yo underweight male macros question 42 yo underweight male macros question

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Thread: 42 yo underweight male macros question

  1. #1
    Join Date
    Sep 2020
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    13

    Default 42 yo underweight male macros question

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    Good Afternoon,

    I am a 42yo male, 5'11'', 192 lbs. I have been training for a couple of years with a few breaks, but have been going consistently this time around since late Feb. I know I need to continue to gain weight. When I started all this during COVID, I was at 156 lbs, having run off about 10 lbs from where I spent about the last 20 years around 165. So depending on where you start counting I am up either 36 or 26 lbs since mid 2020. I weigh more now that I ever have in my life, which is probably not something to brag about.

    I recently started counting calories again and have made some progress, but eating is challenge. I would like feedback on my macro targets:

    Carbs: 500
    Fat: 110
    Protein: 250
    Total calories: 4000

    Couple of things I have noticed. I've come in below the fat target most days. The only days I have exceeded it in the last month were when I was staying in a hotel or when I ate a ribeye, which is once in a blue moon. Some days I am way below. I've come in at 60 grams or less a few days. This hasn't been intentional, and I'm not sure if it is a problem.

    The carbs target is pretty tough. Most days I have been eating 4 servings of plain oatmeal or 4 servings of plain grits for breakfast, then 4 servings of white rice for either lunch or dinner. If I come in light on fat, it gets hard to make up for it with more carbs.

    Hitting the protein target is not that hard, thanks to whey isolate.

    Here are my latest lifts for 3 sets of 5 (1x5 for dead lift. 5x3 for Power Clean):
    Squat: 315 (I submitted a form check for a set at 310 and Rip said it was ok, so this number is legit)
    Deadlift: 295 (note I had significant form problems that were found during a form check, so this should be back up well above the squat soon)
    Bench: 248
    Press: 160
    Power Clean: 180 (have paused work on this one until I get the deadlift back up to where it needs to be)

    I do need to avoid getting too fluffy due to the fact that I have to pass the US Army tape test. For example when I get up to 200 lbs my waist cannot exceed 38 inches measured at the naval (I am at 36 inches right now). Interestingly, once I get up to 205 I can have up to a 40 inch waist, so as long as weight gain doesn't continue to go to my stomach I should be ok at that point.

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,555

    Default

    How are you getting fat in your diet to begin with? You have a lot of different things written out here. What is your main question?

  3. #3
    Join Date
    Sep 2020
    Posts
    13

    Default

    For someone doing the program at my age is a 4000 calorie per day diet with these macro targets sufficient to gain weight at an ideal pace to support my strength gains? If not, how would you adjust them.

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,555

    Default

    I can't see why not. At least for now. If you gain too much body fat you may have to dial it back. That said, not deadlifting heavy gets rid of some of that justification.

  5. #5
    Join Date
    Sep 2020
    Posts
    13

    Default

    Thank you. DL is coming back up, did 340 today, want to get to 400 as quick as possible. Iíll stick with these macros and see where it goes.

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