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Jordan,
Big fan of Barbell Medicine's content so thank you and the rest of the team for being a great resource. I know you are a man of nuance but will lean towards brevity and follow your lead as to what other information, if any, you'd need to advise next steps.
I'm 6'3 up from 295 in December after starting SSLP and changing diet to 305 lbs today at 40% body fat and under no delusions that this is desirable. I'd like to end up at 20% body fat, in the the 220-240 range, and would prefer to do this methodically with strength training and good nutrition. My question boils down to over the course of 3 months my weight has slowly, but consistently gone in the opposite direction so what am I doing wrong?
Current macros for the last 5 weeks:
Protein: 260 grams
Carbs: 280-300 grams (decrease on days when I eat fattier meats)
Fats: 55-75 grams (depends on protein choice: chicken breast, pork tenderloin, steak)
Macros for the 5 weeks before that (missed the bit about the protein cap in the "To be a beast" article):
Protein: 375 grams
Carbs: 205-225 grams (decrease on days when I eat fattier meats)
Fats: 55-75 grams (depends on protein choice: chicken breast, pork tenderloin, steak)
Training:
SSLP x3 per week.
1 day of prowler HIIT work 30 on/150 sec off x8.
1 day 30 min LISS
Typically get 7k steps per day because of work and I live in CA and like being outdoors.
What are your thoughts?
Based on what I've heard you say what you typically see people doing wrong is underestimating their portions. I don't think that's the problem as I go by the weights of the meat to estimate protein/fat when I buy it, use a measuring cup for rice (eat x2 per day), and prepare pretty much every meal I eat in a week so as to avoid underestimating calorie consumption.
Nocebo warning:
I had a dexa scan before I started in December and today had another dexa scan to see what is happening under the hood. The results were that my total mass hasn't changed (scale weight reflects stored water--I increased carbs, take creatine, and have added salt to half of my water intake). However, I did lose 5 pounds of lean body mass and gained the same in fat (+2lbs of visceral fat). The technician said that typically when she sees these kind of results usually it is due to someone under eating for the amount of exercise they do in a given week. I then told her my macros/exercise and her advice was that I increase my portion size of what I eat for a month or two and then come back in for a comped scan to show that was the case. What do you think of this assessment? I know you typically don't put much stock in dexa. I was not surprised about fat mass increasing as my stomach has gotten slightly bigger (+1") but was surprised that my muscle mass decreased given that I've had consistent progress on SSLP.
Big fan of Barbell Medicine's content so thank you and the rest of the team for being a great resource. I know you are a man of nuance but will lean towards brevity and follow your lead as to what other information, if any, you'd need to advise next steps.
I'm 6'3 up from 295 in December after starting SSLP and changing diet to 305 lbs today at 40% body fat and under no delusions that this is desirable. I'd like to end up at 20% body fat, in the the 220-240 range, and would prefer to do this methodically with strength training and good nutrition. My question boils down to over the course of 3 months my weight has slowly, but consistently gone in the opposite direction so what am I doing wrong?
Current macros for the last 5 weeks:
Protein: 260 grams
Carbs: 280-300 grams (decrease on days when I eat fattier meats)
Fats: 55-75 grams (depends on protein choice: chicken breast, pork tenderloin, steak)
Macros for the 5 weeks before that (missed the bit about the protein cap in the "To be a beast" article):
Protein: 375 grams
Carbs: 205-225 grams (decrease on days when I eat fattier meats)
Fats: 55-75 grams (depends on protein choice: chicken breast, pork tenderloin, steak)
Training:
SSLP x3 per week.
1 day of prowler HIIT work 30 on/150 sec off x8.
1 day 30 min LISS
Typically get 7k steps per day because of work and I live in CA and like being outdoors.
What are your thoughts?
Based on what I've heard you say what you typically see people doing wrong is underestimating their portions. I don't think that's the problem as I go by the weights of the meat to estimate protein/fat when I buy it, use a measuring cup for rice (eat x2 per day), and prepare pretty much every meal I eat in a week so as to avoid underestimating calorie consumption.
Nocebo warning:
I had a dexa scan before I started in December and today had another dexa scan to see what is happening under the hood. The results were that my total mass hasn't changed (scale weight reflects stored water--I increased carbs, take creatine, and have added salt to half of my water intake). However, I did lose 5 pounds of lean body mass and gained the same in fat (+2lbs of visceral fat). The technician said that typically when she sees these kind of results usually it is due to someone under eating for the amount of exercise they do in a given week. I then told her my macros/exercise and her advice was that I increase my portion size of what I eat for a month or two and then come back in for a comped scan to show that was the case. What do you think of this assessment? I know you typically don't put much stock in dexa. I was not surprised about fat mass increasing as my stomach has gotten slightly bigger (+1") but was surprised that my muscle mass decreased given that I've had consistent progress on SSLP.
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