starting strength gym
Results 1 to 4 of 4

Thread: Body weight question

  1. #1
    Join Date
    Feb 2024
    Posts
    5

    Default Body weight question

    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    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 losing 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
    Mar 2024
    Posts
    3

    Default

    Quote Originally Posted by Mws71 View Post
    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 losing 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?

    Why not just stay around the same calories but limit any junkfood a bit and keep working on your lifts. I think as long as you're trying to get your lifts up you shouldn't worry about cutting your calories back down. See if your numbers go up without increasing calories.

  3. #3
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,640

    Default

    Quote Originally Posted by Mws71 View Post
    Hello my name is Matt I’m a 36 yr old man, 6’ 245 lbs, body fat somewhere between 30-40% (based on two “smart” scale estimates and photo references). I’m 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 haven’t focused on my diet too closely. Best guess is I’m averaging around 3k calories a day, but I’m 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 I’d like to work on getting my body fat back under 20%. I’m 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 losing 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?
    Let's start by dropping the 6k day. You do not need that much and that's probably what's keeping the extra weight on you.

  4. #4
    Join Date
    Nov 2020
    Posts
    399

    Default

    Quote Originally Posted by Mws71 View Post
    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 losing 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?
    The cleans: did you mean 5 sets of 3?

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •