Using beginner template for six weeks now and I’m enjoying the program. I’ve stalled out on a couple lifts, so I’m planning to move to phase two. My primary goals are to lose weight, body recomposition, and get healthier and stronger. I’m presently 47 years of age, 6 foot, 245 lbs with 47 inch waist. After these first six weeks, my lifts have increased but I’ve seen zero change in my weight or waist measurement. I’m tracking macros and averaging around 2,400 calories a day with around 250 grams of protein and the rest divided in fat and carbs. Apart from this program, I’m pretty sedentary with a desk job.
Question - Is it too soon to expect body changes like waistline decrease? Should I change anything at this point or should I just keep going as is and move on the phase two?
Thanks
Hey Dan,
Thanks for joining the forum and for the post. I think you should’ve seen some changes by now, particularly in your waist circumference. This tells me you’re consuming a maintenance level of calories, on average, therefore I’d try and reduce calories to produce weight loss and waist circumference reduction. What are some ideas you have on how you can do that?
-Jordan
How much deficit would you suggest? I guess my main concern would be the guidance around protein intake. As I understand it, particularly if you’re trying to lose weight, one gram or greater per pound of body weight is recommended. Presently, protein intake accounts for around 45 percent of my intake. If I were to reduce overall caloric intake by say 500 calories, but maintain around one gram per pound protein intake I’d be closer to around 60 percent. Is that a good idea? I realize that my body fat is stored energy, but not clear on how it relates to a recommended macro intake balance. I’m not too concerned about eating less from a satiety perspective; even on a lighter eating day I don’t really get too hungry. I’m more concerned about energy and nutritional balance; particularly having enough energy to train regularly. Any insight would be appreciated.
Thanks