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Novice at 42 - Switched SSLP to BBMED Beginner program but need to lose weight?

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  • Novice at 42 - Switched SSLP to BBMED Beginner program but need to lose weight?

    Hey All, I'm new to BBMED and generally strength training as well. I've got a few concerns I need help with and would like to make sure I'm doing things correctly

    My info:
    42 Yr old Male
    194 lbs
    28-29% BF according to my digital scale
    40 Inch waist
    Started Strength Training Aug 2019 - SSLP Aug 18- Oct 16th - switched to BBMED beginner program 10/20

    I started out with SSLP mid August and then came across the BBMED site and videos. As general nutrition info was lacking in SS and I was certainly not needing to drink GOMAD I was loured in by Jordan's post "To be a beast" through some strategic ads/posts while viewing Allan thralls technique videos on youtube.

    Since then I've decided to switch to the beginner program and have been running it for ~ 3 weeks. My main concerns are that i need to lose fat according to waist measurement and scale BF%. I also want to gain more muscle but understand I need to drop this fat as first priority.
    Over the past two months I've tracked macros in MFP and started at approx 2500 Cal and followed Jordan's advice on 1 g pp Protein, etc. . My problem is that weight and BF% weren't going down. So I've lowered cals down to ~1750 f at this point for a few weeks, again no changes and the workouts seemed increasingly more difficult since then. So I struggle to understand if I should drop so low as to 1500 Cals to see if that helps, but my fear is that may be too low enough to recover at that point?

    I want to stay engaged with my routine and progress but fear im making a mistake somewhere... I'm following the beginner prescription to the letter and haven't missed any workouts - Also getting between 7-8 hr sleep a night. Looking for advice ...

    Many thanks to BBMED and all the great info you guys provide!

    Ron

  • #2
    Hey Ron,

    Thanks for this and welcome to the forum. We're happy to help in any way we can. First, let's get some more information!

    What are your current macros, how tall are you, and what's your smartphone say about how many steps you take per day?

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Hey Jordan,

      Thanks for the response!

      My macros currently 190g protein, 160 g carbs & 40g fat
      Height = 5' 9"
      Steps per day ~ 8,000

      If useful - I also work an office job so basically sedentary during the day. Also have noticed my legs (particularly quads) seem to be sore even after two days rest. Not sure thats relevant but thought I'd share as I suspected it may be related to not eating enough?

      Really appreciate your help and much respect to everything you guys are doing!

      Ron

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      • #4
        Ron,

        I'd switch around the protein and carb numbers, making sure you're getting 30g fiber per day, and perform the conditioning in the Beginner template in addition to going for a 20 min walk each day. If you're not losing weight after a week I'd reduce carbohydrates and bump that walk time to 30 min.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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        • #5
          Thanks Jordan,

          So I'll switch over to 160 G protein,190 Carbs & 40 Fat and see how that works. I get between 25 -35 G of fiber usually but i'll aim to keep it at least 30.
          I'm currently @ 2X per week conditioning in week 3 and will be moving into week 4 of the template on Sunday but will follow that + additional walks you recommended.

          Thanks so much for your help and I'll let you know how it goes in a few weeks!

          Ron

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