Starting Cals/Macros for fat loss

[Budgie Smuggler]

Hi Robert,

Current stats:

39 yo
Male
227lbs
BF 28% (estimated using Navy calculator)
Waist 42” at umbilicus
5’10”

I’ve been training for 14 months now and gained 31lbs in that time, having lost a lot of fat with it.

I ran out LP, switched to early intermediate then injured my back and post that ran LP again; current lifts are:

Squat 150kg
Bench 80kg
Press 60kg
Deadlift 180kg

I’ve reached the point where I’ve been buying new clothes every few months to accommodate the changes in my physique and would now like to lose some of the blubber around my mid-section.

I don’t really track macros (except protein) and would like to know where I should start if possible?

Due to gastric issues I can’t tolerate supplements (whey protein, bcaa’s, pre-workout or creatine) so I have to get everything from real foods which means it can be difficult to hit my protein totals.

Thanks in advance,

Chris

[Robert Santana]

Hi Robert,

Current stats:

39 yo
Male
227lbs
BF 28% (estimated using Navy calculator)
Waist 42” at umbilicus
5’10”

I’ve been training for 14 months now and gained 31lbs in that time, having lost a lot of fat with it.

I ran out LP, switched to early intermediate then injured my back and post that ran LP again; current lifts are:

Squat 150kg
Bench 80kg
Press 60kg
Deadlift 180kg

I’ve reached the point where I’ve been buying new clothes every few months to accommodate the changes in my physique and would now like to lose some of the blubber around my mid-section.

I don’t really track macros (except protein) and would like to know where I should start if possible?

Due to gastric issues I can’t tolerate supplements (whey protein, bcaa’s, pre-workout or creatine) so I have to get everything from real foods which means it can be difficult to hit my protein totals.

Thanks in advance,

Chris

Thanks for posting. How much protein are you consuming on a regular basis? You may just want to try and track for a week to get a better idea of where you're at.

[Budgie Smuggler]

Around 200g as an average.

I'll track this week without changing anything and get back to you, thanks for the reply.

[Robert Santana]

Around 200g as an average.

I'll track this week without changing anything and get back to you, thanks for the reply.

You are very welcome! Take note of your food choices and note down which foods create more work than others.

[droach3]

You are very welcome! Take note of your food choices and note down which foods create more work than others.

Following and interested. I have very similar stats and would really like to drop about 8-10% body fat.

[Budgie Smuggler]

Hi Robert,

I just wanted to check in to say that I’d basically suffered from the nutritional equivalent of form creep; protein had slipped too low and fat too high.

I’m now getting between 180-230g of protein per day while trying to keep my fat below 100g (versus what seems to have been 130-180g protein with around 150g fat).

Cals have been at 2800-3000 per day with a little fat gain so I’ll probably cut this slightly as there has been some fat gain.

The good news is my lifts are on the way up again with squats at 160kg (5 sets of 3) and deadlift now 170kg for a set of 5.

[Robert Santana]

Hi Robert,

I just wanted to check in to say that I’d basically suffered from the nutritional equivalent of form creep; protein had slipped too low and fat too high.

I’m now getting between 180-230g of protein per day while trying to keep my fat below 100g (versus what seems to have been 130-180g protein with around 150g fat).

Cals have been at 2800-3000 per day with a little fat gain so I’ll probably cut this slightly as there has been some fat gain.

The good news is my lifts are on the way up again with squats at 160kg (5 sets of 3) and deadlift now 170kg for a set of 5.

Hey man! Thanks for the update and your approach to the problem is sound. Glad your lifts are going up. Moar deadlifting