I am wondering what my ideal body weight should be? And how to end a time of restrictive calorie intake?
Some background, I am 41 years old. I am 5’ 10" tall. 184 pounds. Pretty typical white guy, I work a job that is a mixture of desk work and running around. Pretty normal size. Average physically by nearly every measure.
On 7/15/2021 my weight was 340 pounds. Grossly overweight, not sure on body fat or exact measurements, but was wearing a size 44 pant. Basically I have been eating 2k calories a day since 7/15/21, other than a break in September of this year where I ate 3k calories a day and put on 7 pounds. Not sure on measures exactly, but wear a size 30 pant today. According to a body impedance scale (take that for what it’s worth), I am 20% body-fat.
My present plan is to drop to 180 pounds, eat a few more weeks at 2k a day. Once at 180, do 10 days at 2400 calories and then start eating 2800 calories a day. Hopefully that puts me at about 185-ish and in a maintenance zone. I will close attention to figure out my maintenance calories, but presently at 2k a day calories the last 6 weeks, I have lost 10 pounds. If a pound truly is 3500 calories, 2800 is about what I burn.
A few thoughts, early on in the weight loss I felt great. Started to feel like trash at some point this year. Hence the 3k calories a day in September. Felt amazing that month, all sorts of energy. Lifting was going great. I have been working through a modified starting strength program. My lifts were stalling in the summer, but in September after implementing some intermediate steps from starting strength and the extra calories my lifts starting going up again.
Presently I have 1RM’s of 405 / 335 / 455; squat / bench / dead lift. And that has largely remanded unchanged since being back in calorie deficit in October. And I lift in the morning and work from 6 to 4 and generally eat most of my calories earlier in the day, generally save 250 calories for 4pm to get me through to the end, but I am running out of energy by 6pm or so. But eating earlier in the day keeps me pretty energized during the times I need it. Eating pretty close to 200g protein, 200g carbs, 44 grams of fat. Some days I may have a bit more fat and less carbs depending on what my body is telling me, but not by a huge factor.
So my questions. What do you think my ideal body weight should be? At least at this point.
Secondly, how does one come out of calorie deficit, reverse diet, etc? I know people generally put on a few pounds shifting from calorie deficit to maintenance and it’s mostly water, but what should I expect? Any macro split recommendations.
Thirdly, what program should I get on to capitalize on going with maintenance calories? If my experiment in September was any indication, I feel like a may get another shot at noobie gainz for a small period.
Fourthly, you guys are awesome. Your podcast, this forum, the website. At least from a body-fat point of view, “To Be A Beast” changed my life.