On The Cusp (20% BF, 37" Waist)

[JDGriffin]

Hey, Jordan & Team. I'm extremely grateful for the nutrition info you've provided on this board and in the blog.

I wanted to check-in with a nutritional game plan I've synthesized based on your advice. Not sure if this is in the realm of a consult or not, but feel free to filter out if it is.

I'm currently:
6'3" 210lbs
36.5" Waist
20% BF by Navy Method.
Currently 2.5mo into the BBM beginner program (which I've very much enjoyed and seen good progress with) and moving to BBM Group Programming soon

Goal is to cultivate mass and strength while staying under 20%BF

Given where I'm sitting with an elevated waist size and based on what you've said in the past, to me it seems I should:
1) Hold calories at maintenance level. Adjust macros to something around a 30/40/30 pct. split (P/C/F). Continue training hard and hold kcal until waist drops to around 35".
2) Hold steady at 35" waist and stable BW for 1mo (Ive seen this timeframe mentioned in a previous post here)
3) Slowly increase Carbs and Fat in 40g & 10g increment to gain weight, targeting .5lb / week
4) Continue to track waist and halt the gain when waist approaches 37" again.

Thanks again,
JD

[Jordan Feigenbaum]

JD,

Thanks for the post and we look forward to having you join us

1) I don't think the macro percentages meaningfully do anything unless you haven't been doing anything routinely.
2) I would probably reduce waist to 35" via either maintenance calorie intake + training (if possible) or weight loss if necessary.
3) Once below 35", sure.
4) I would use 35-36" as the upper limit for gaining.

Hope that's helpful!

-Jordan

[JDGriffin]

Thanks for clarifying, Jordan.

So in this situation would you recommend starting with TBAB Recomp macro recommendations and adjusting kcal up or down depending on how body weight and waist circumference moves over time?

[Jordan Feigenbaum]

I don't think there are any specific macro recommendations that have unique benefits to start. So yes, you can start with those numbers if you like and adjust as needed.