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Thread: Goal setting weight loss and strength

  1. #1
    Join Date
    Feb 2024
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    Default Goal setting weight loss and strength

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    Hello my name is Matt Iím a 36 yr old man, 6í 245 lbs, body fat somewhere between 30-40% (based on two ďsmartĒ scale estimates and photo references). Iím running out a linear progression, and currently my lifts are

    Squat: 380 3x5
    Deadlift: 435 1x5
    Bench: 255 3x5
    OHP: 160 3x5
    Clean: 155 3x5 (just added)

    I started this progression at the start of the year after a few months of inconsistent training, so my main goal has been just getting into the gym more regularly. I havenít focused on my diet too closely. Best guess is Iím averaging around 3k calories a day, but Iím just as likely to have a 6k day as a 2k day.

    My body weight is unchanged since the start of the year which is fine, but at some point Iíd like to work on getting my body fat back under 20%. Iím curious - what do you think is a reasonable strength goal before I start restricting calories more intentionally?

    Given my current body weight would a ~2500 calorie high protein diet be enough to pursue further strength gains and lose fat at the same time? Or would it be best to take this progression as far as it goes and then figure out a calorie deficit while trying to hang on to the strength as best I can?

  2. #2
    Join Date
    Aug 2013
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    Phoenix, AZ
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    Default

    Have you re-assesed your fat percentage since getting stronger?

  3. #3
    Join Date
    Feb 2024
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    Havenít taken measurements beyond the smart scale, but no real change there.

  4. #4
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    How do you know you are still 20% body fat then?

  5. #5
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    Feb 2024
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    Iím above 30% would be my best guess based on the numbers on the scale not moving, clothes fitting the same, still having a pretty pronounced gut. Iíve considered getting a more accurate body fat scan, but havenít made that happen.

    Assuming Iím right and my BF% has stayed stagnant, any thoughts on how to keep going? I guess Iím wondering how strong is strong enough before prioritizing fat loss

  6. #6
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    Aug 2013
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    I find it difficult to believe that you are over 30% body fat at that bodyweight and with those numbers. What is your waist circumference? Have you done skin fold measurements or other types of body fat analysis?

  7. #7
    Join Date
    Oct 2020
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    99

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    Youíve been training consistently since the start of this year? 2024? 2 months?

    Consistent training (for years), getting stronger, and getting the diet under control will get you where you want.

  8. #8
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    Feb 2024
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    Well Iíve considered going for a more accurate measurement, I guess Iíll give it go a soon and report back.

    My waist is 43Ē

  9. #9
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    I think at 6' you can probably get down to 220-230 and be fine. I would run these lifts out before doing that though, you are in a good place strengthwise and using that leverage well.

  10. #10
    Join Date
    Mar 2024
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    starting strength coach development program
    Given your current stats and lifting progress, it sounds like you're on the right track! As for setting strength goals before restricting calories, aiming for incremental increases in your lifts while maintaining your current body weight could be a good approach. Once you feel you've reached a satisfactory strength level, you can gradually introduce a calorie deficit to help reduce body fat while preserving muscle mass.

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