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Thread: Macro Recomendations for a Beginner Fluffy Master

  1. #1
    Join Date
    Jun 2023
    Location
    Fort Wayne, IN USA
    Posts
    3

    Default Macro Recomendations for a Beginner Fluffy Master

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    Hi Robert, I started a NLP with a SS coach two weeks ago and looking for macro recommendations myself going forward in training.

    My stats:
    64 year old male:
    230 pounds
    35% body fat (fluffy) - mostly abdominal fat
    48.5" waist measurement at the navel, pant sizes range fro 38-40

    Training History:
    Started training hard style kettlebells at the beginning of 2021. Earning Strongfirst SFG I in Sep '21, earned Strongfirst SFG II summer of '22 at 190 lbs, started barbell training shortly after but stopped and concentrated and preparing for retirement and started drinking copious amounts of alcohol. Recently started training with a Starting Strength coach online, first session in person and scheduled in-person sessions monthly. My lifts are not very heavy as I have just started. this weeks training:

    Squat 3x5 @ 140 lbs
    Bench 3x5 @ 125 lbs
    Press 3x5 @ 85 lbs
    Dead 1x5 @ 205 lbs

    I do 30 minutes of fasted incline treadmill walking in the mornings after coffee most days of the week.

    All things considered, what would you recommend macro wise for me? Thanks in advance!

    FWIW, daily meds/supplements,
    5mg creatine
    1 or two scoops whey protein to get total protein intake over 200 grams .
    I take a gram of fish oil daily and 5,000 IU Vitamin D every other day
    80mg Valsartin - blood pressure
    20mg Atorvastatin

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    4,758

    Default

    Height?

  3. #3
    Join Date
    Jun 2023
    Location
    Fort Wayne, IN USA
    Posts
    3

    Default

    5' 9"

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
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    Default

    I would probably try to get down to 200-210 as you climb the NLP. Your loads are still relatively light for your size so you should be able to accomplish that as long as you don't eat like shit. What do your current macros look like? At your age I'd go for 250/200/90 (CHO/PRO/F) with 40 g fiber for starters.

  5. #5
    Join Date
    Jun 2023
    Location
    Fort Wayne, IN USA
    Posts
    3

    Default

    Perfect, thank you! I will shoot for this over the next several weeks and reevaluate.

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