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  • Borderline Fat Noob Checking in

    45 YO male In SSLP for 2 months with decent progress; no missed reps yet.

    Started low and moved up slow to acclimate aging joints and joint pain. Increments up 10 lbs on DL, 5 lbs on SQ and 2.5 on presses.
    Currently at - SQ 215, BP 155, PR 105, DL 240, PC 105

    193 lbs, 6'0" 20-22% BF(estimated), 37" waist.

    up from 182 lbs 23% BF(estimated).

    Current Macros 50-30-20 @ 3200 kcal / day ( I'm not really restricting or overloading calories, just eating till satiety.)


    Goals: 11-15% body fat and 32" waist.

    My question: When is a good time to start a calorie deficit to reduce BF and waist size? I understand that doing so will hurt strength gains, so my guess would be sometime late intermediate stage when most of the easy gains are done?
    Assuming that I stay at 37" waist and 20% BF would the current nutrition plan be OK for the foreseeable future?

    Thanks in advance! Great site you guys have here--keep it up!

  • #2
    Originally posted by rviderman View Post
    45 YO male In SSLP for 2 months with decent progress; no missed reps yet.

    Started low and moved up slow to acclimate aging joints and joint pain. Increments up 10 lbs on DL, 5 lbs on SQ and 2.5 on presses.
    Currently at - SQ 215, BP 155, PR 105, DL 240, PC 105

    193 lbs, 6'0" 20-22% BF(estimated), 37" waist.

    up from 182 lbs 23% BF(estimated).

    Current Macros 50-30-20 @ 3200 kcal / day ( I'm not really restricting or overloading calories, just eating till satiety.)


    Goals: 11-15% body fat and 32" waist.

    My question: When is a good time to start a calorie deficit to reduce BF and waist size? I understand that doing so will hurt strength gains, so my guess would be sometime late intermediate stage when most of the easy gains are done?
    Assuming that I stay at 37" waist and 20% BF would the current nutrition plan be OK for the foreseeable future?

    Thanks in advance! Great site you guys have here--keep it up!
    I think if you're enjoying your LP, have no medical conditions that would benefit from weight loss, and your goals are to be leaner and have a lower waist (probably not going to get to 32")- then do it after LP.
    Barbell Medicine "With you from bench to bedside"
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