Diet Help!

Good Afternoon,
I’m 33 years old 5’9 and 219lbs with a 42-1/2" waist. I seem to carry most of my weight around my midsection. I am currently on week 3 of the bridge with a added 25 min, LISS airdyne session on Tues. I am trying to slowly lose weight while keeping or adding strength (hopefully adding). My current best gym numbers are 275 bench, 410 squat, 455 deadlift and 200 press. I have been averaging about 2300 cals, 205g protien, 130g fat and >30 grams carbs. All information is tracked religiously through my fitness pal. I keep my carbs low do to compliance issues from a history of poor eating habits (binge eating junk foods). Could this diet be appropriate or sustainable for my goals or do I need to do some altering? Thanks in advance for the help and sorry for the long post. I wanted to make sure I provided adequate info for any response.

I don’t think you have evidence that low carb diet improves your compliance based on current stats, so I’d plan to increase carbs to 200 and set fat to 50g, add 1 session of LISS, and carry on.

Thanks for the reply! So just to make sure I understand. I am currently doing the bridge with the one day of GPP and 25 mins of LISS. I have already added an additional day of LISS. Are you suggesting a 3rd day of LISS? It would be easy enough to do because i own an Airdyne, I just want take sure I’m correct in my understanding. Thanks again for the reply and all the free info you guys put out there.

If you’ve been doing that 2nd day of cardio for over a month, I would add a 3rd day…yes. If not- pass.

Ok, so first let me thank you again for the diet advice. While following your advice I have been able to get my weight down to 201lbs and my waist (measured around my belly button) down to 38.25". I had just started the barbell medicine 12w strength template when i started the calorie deficit and I have been able to maintain most of my strength and even adding a couple lbs to my bench and squat. I have a couple more weeks to go to finish out the template, so I will keep up the suggested macros until then hopefully dropping a couple more lbs.

I purchased the 4 day hypertrophy template and I would like to focus back on gaining muscle and strength in the next couple weeks. I know it is recommended to be in a calorie surplus while on the hypertrophy templates to maximize muscle growth and some fat accumulation will come along with that.
My question is, should I go from the calorie deficit (2286cals) to a calorie surplus (3280cals) when I switch to the 4 day hypertrophy template? This would be using the numbers recommended for a 200lb male in the “To be a Beast” article. Is this jump too drastic of an increase, too fast? My thought is go from the deficit that I am in now to the muscle gain macros and then the next strength template I run after the hypertrophy templates, I would switch to the recomp macros. Would this be the recommended path?

Ok, so first let me thank you again for the diet advice. While following your advice I have been able to get my weight down to 201lbs and my waist (measured around my belly button) down to 38.25". I had just started the barbell medicine 12w strength template when i started the calorie deficit and I have been able to maintain most of my strength and even adding a couple lbs to my bench and squat. I have a couple more weeks to go to finish out the template, so I will keep up the suggested macros until then hopefully dropping a couple more lbs.

I purchased the 4 day hypertrophy template and I would like to focus back on gaining muscle and strength in the next couple weeks. I know it is recommended to be in a calorie surplus while on the hypertrophy templates to maximize muscle growth and some fat accumulation will come along with that.
My question is, should I go from the calorie deficit (2286cals) to a calorie surplus (3280cals) when I switch to the 4 day hypertrophy template? This would be using the numbers recommended for a 200lb male in the “To be a Beast” article. Is this jump too drastic of an increase, too fast? My thought is go from the deficit that I am in now to the muscle gain macros and then the next strength template I run after the hypertrophy templates, I would switch to the recomp macros. Would this be the recommended path?