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Recomposition or Muscle Gain for New Lifter

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  • Recomposition or Muscle Gain for New Lifter

    I'm a 43 year old male, no preexisting injuries or conditions and little to no previous lifting experience. 6'1", 200 lbs, 42" waist measured per Jordan's article somewhere on the site. I've lost 40 lbs over the past 4 months by simply removing alcohol completely from my diet (I used to drink a lot of beer) and eliminating fast food, junk food, snacking, etc. and just eating real food (i.e., if I want bread, I make it myself). I also pretty much cook all of my own food. I have a background in physiology, biology, and biochemistry, so the technical discussions about nutrition aren't intimidating and are helpful. I weigh myself every morning post urination and measure my food intake using MFP continually throughout the day, both of which are pretty much habitual at this point.

    I want to start a 3 day a week strength training linear progression and am unsure as to whether I should aim for the muscle gain or recomposition nutrition targets laid out in the TBAB article. That's the context and my question. Thanks for any advice.

  • #2
    Nice job on your weight loss. I would start our beginner program and keep losing weight until your waist is < 37". I suspect the exercise will help
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      So no change to my dietary practice or intake? Just start lifting until waist is < 37"?

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      • #4
        I don't know enough about your dietary pattern to tell you what to change about it, if anything, but yes I would continue to lose weight.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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