I tweaked my back deadlifting about 9 months ago and had to stop training like I normally do. Then I got busy with work and really cut down on working out, and I gained a weight. I am 6’1" and went from 36" waist and 204 to 215 and 40" waist.
For whatever reason I have a really hard time sticking to a diet when not training seriously. When I train seriously the diet is easy.
Anyways, about six weeks ago I got back into lifting again, my back feels great and I am sticking to a diet again.
One of the issues with my diet is my wife does all the cooking five nights a week and I am really at the mercy of what she is making for the family. And I am not complaining, everything is made from scratch (besides pasta), and I rarely eat out or eat processed foods. Lots of vegetables and legumes. However when it comes to portion control I use a nutrition app to kind of guess portion size in order to stay under my total calorie goal, and supplement protein with a shake if needed to hit my protein goal. I’m shooting for around 2500 calories and 150 g of protein each day. But I think my calorie estimates are probably off by quite a bit as I’m just guessing for most meals how much I am actually taking in.
I’m hungry most of the time, and the weight loss has been kind of unremarkable. In six weeks I have lost four pounds, and I was hoping for between 1-1.5 pounds a week.
However, I have lost 2" off my waist and that’s a higher rate then I was expecting. I am under the impression that I’m doing a bad job at weight loss and a pretty good job at recomposition, which was not the initial goal. I don’t really care about a final weight number, but getting my waist to 35" would be phenomenal.
I’m getting 150-165 METs in a week, 10,000 - 15,000 steps a day, and I am lifting 3 days a week.
Should I just keep at this as long as keeps working? I feel like I accidentally hit a pretty good strategy for me