Recommended macros for the big-belly'd male

[Jelder]

Hey Guys,


I really enjoyed your last podcast, but I'm a bit confused about your recommendations for trainees sporting rotund abdomens (40"+ for males).

Specifically, in the YouTube comments you confirmed the following recommendation:

1. Set calories to maintenance

2. Set protein and carbs to 1g/lb of bodyweight

3. Set fat to make up the remaining calories


I'm just shy of 200 lbs at 6'1", and my maintenance calories are about 2,800/day. Using the above guidelines, this puts me at:


200g protein (4 cals/gram = 800 cals)

200g carbs (4 cals/gram = 800 cals)

133g fat (9 cals/gram = 1,200 cals).


I feel like I've messed this up because my carb and fat numbers don't comport with what you usually recommend (i.e. higher carb, lower fat).

Ultimately, I'd like to reduce my abdominal circumference (sitting at 37.5" this morning), but I'd also like to get a little bigger overall, and a lot stronger (currently working through the advanced novice stage with modest weights). What should I do?


Thanks!


Jer

[Jordan Feigenbaum]

So, for someone with a waist measurement like that I'd likely advise a caloric deficit, which is why your cals don't work out.

For you, you're saying you have multiple goals- e.g. get bigger and stronger whilst also losing some inches. I'd probably have you up your carbs to 300 and reduce your fat to ~80g and go from there.

[Jelder]

Thanks for the feedback Jordan!

Just so I'm clear, if I use the numbers you've suggested, assuming protein stays at 200g (which puts me in a very slight caloric deficit); is the goal to have me gradually lose weight to reduce my abdominal circumference, or maintain weight while reducing circumference? And is this something I want to do during my novice progression, or should I wait until I've graduated to the intermediate stage?

re: my goals - ultimately, I'd like to weigh between 200 - 215lbs, be significantly stronger than I am now, at a healthier level of bodyfat (e.g. 15%). That's the long-term goal anyways. I don't really have any competitive aspirations. I just want to be bigger, stronger, and healthier. How I go about doing that, and in what order, I'm not sure (I know enough from listening to you that I can't expect to gain muscle while losing fat, so I suppose I'm confused over which of those goals I should pursue first!).

Thanks again,

Jer

[davidjlewis78]

I had a similar question, but I think Jordan's answer is relevant to me. I'm a 39 year old 178cm (5'10"), 75kg (165lb) male with an 89cm (35") waist. I find I have a very narrow calorie window to work with where at 1900Kcal/day I will lose weight and decrease my waist measurement by 2cm over ~6 weeks and at 2400Kcal/day I will gain weight and increase in my waist measurement by 2cm over ~6 weeks.

I'm thinking that if I follow the advice above and drop a little more belly fat, then I'll be in a better position to gain weight without my belly fat being so sensitive.

Jordan, do you have any additional thoughts on this?

[Jordan Feigenbaum]

Thanks for the feedback Jordan!

Just so I'm clear, if I use the numbers you've suggested, assuming protein stays at 200g (which puts me in a very slight caloric deficit); is the goal to have me gradually lose weight to reduce my abdominal circumference, or maintain weight while reducing circumference? And is this something I want to do during my novice progression, or should I wait until I've graduated to the intermediate stage?

re: my goals - ultimately, I'd like to weigh between 200 - 215lbs, be significantly stronger than I am now, at a healthier level of bodyfat (e.g. 15%). That's the long-term goal anyways. I don't really have any competitive aspirations. I just want to be bigger, stronger, and healthier. How I go about doing that, and in what order, I'm not sure (I know enough from listening to you that I can't expect to gain muscle while losing fat, so I suppose I'm confused over which of those goals I should pursue first!).

Thanks again,

Jer

You're mildly underweight so I'd have you gain weight to be honest, especially during your novice LP.

[Jordan Feigenbaum]

I had a similar question, but I think Jordan's answer is relevant to me. I'm a 39 year old 178cm (5'10"), 75kg (165lb) male with an 89cm (35") waist. I find I have a very narrow calorie window to work with where at 1900Kcal/day I will lose weight and decrease my waist measurement by 2cm over ~6 weeks and at 2400Kcal/day I will gain weight and increase in my waist measurement by 2cm over ~6 weeks.

I'm thinking that if I follow the advice above and drop a little more belly fat, then I'll be in a better position to gain weight without my belly fat being so sensitive.

Jordan, do you have any additional thoughts on this?

I don't think that will work without changing your training. In other words, I'm not sure that getting leaner changes how you respond to a caloric surplus in a significant manner unless you're very overweight.