Brief history: gave up alcohol and smoking in 2019 and started running. In 2021 I ran a 100 mile race. Started having a lot of joint pain and in 2022 was diagnosed with rheumatoid arthritis. Currently taking methotrexate which is working for me.
I’m 40yo male 6’1 and in 2021 I was 160lbs. Started lifting 3 days a week using your beginner prescription and running 3 days a week. I’ve gained about 25lbs in the last 6 months. Currently sitting around 185lbs. DL 365lbs, squat 255lbs, bench 165lbs.
Been listening to all your podcasts over the past 6 months and bought your powerbuilding 1 template that I started this week.
So here’s the deal. I went and got a dexa body comp today and my total body fat % is 28.9! I was shocked. I guess I am skinny fat. So here is my predicament, I don’t really want to lose weight. But should I cut or try to recomp. Really any recommendations at this point would help. My goals really are just get bigger and stronger.
thanks!
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Howdy,
Thanks for the post and happy to see you training. I think a waist measurement here would be useful to corroborate the DEXA data. Additionally, if you are indeed carrying too much body fat for health purposes, are you open to losing a little bit of weight? I think that’s going to be the be the most appropriate course of action, as I don’t know a way to really reduce body fat in an individual who has been training without them losing weight. If your waist circumference is > 34-35", I’d definitely advise modest weight loss.
-Jordan
Hello and thank you for the reply.
yea, my waisted is 35 1/4 inches. Possibly a bit bigger depending on snugness of the tape.
I am ok with losing weight and have come to terms with that. My primary goal is good health. I definitely have a soda problem and don’t track anything. Basically, I know I have to clean up my diet.
what do you think I should set as a target goal as far as BF% to hit before I try to gain weight again (doing so with a cleaner diet) or any advice you have for me would be great!
thanks!
I think somewhere <32-33" would be a good waist circumference to shoot for along with < 20%. I don’t think you should gain weight for any particular health reason. If you want to gain muscle, slow weight gain over time would be reasonable. In comparison to your 25lb weight gain in 6 months, I’d aim for a quarter of that or less in the same time frame.
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