Don’t want to over correct

Nutrition Q&A [Moderated]
1

I am a 42-year old male, intermediate. I have been running a four day split and began to struggle a bit with weigh that I don’t feel should be an issue. I don’t sleep much as I have young kids and a pretty schedule. I have been feeling flat lately and sore between training session.

The program is currently a four day split that I’ve used from Andy Baker. Four main lifts with a fair amount of accessory volume to help with mass building.

I am currently 225lbs. I stand a little over 6’3” and my waist measures at or within 1/4” of 39” measured level at the navel.

My macros, for the better part of the last year, have been between 2300 and 2500. Protein and carbs in the 215-225g range, fat in the 75-85g range. This has maintained my current weight, but I fee I am a smidge fluffy around the waist.

I thought that as I shifted back over to Andy’s program, it might be wise to boost calories and see if I could add mass without any increase in BF and waist size. I re-read (5th or 6th time) TBAB, and figured 2820 calories at 247g protein and carbs and 94g fat would be a safe shift.

Does this change seem to drastic? Is there a better mix of ma rod that I should consider, like slightly lower protein and higher carbs, or is some carb cycling a better bet? I measure and am generally compliant with nutrition.

Thanks all.

James

2

James,

Thanks for the message. I would probably advise you to reduce your weight and waist circumference until you were in the 34-35" range. I don’t think that it’s likely you’ve been between 2300-2500 Cal/day for a year, however, as I would expect that intake to produce a steady weight loss.

-Jordan

3

Jordan,

Thank you for the reply. In retrospect, I certainly have not been as compliant as I needed to be and I suppose I just didn’t want to admit it to myself. Early in the year I had gone from 242 to 225 in that calorie range and my weight plateaued, probably as a result of reduced compliance. I had convinced myself it was for some “other” undefined reason.

In driving waist measurement down to 34”-35”, is maintaining weight at 225lb possible in the 2800 calorie range given what I’ve described above? Would I be advised to stay at the <2500 level until I’ve hit the lower waist measurement regardless of where my body weight ends up?

James

4

I think you’re likely to lose weight, but it’s possible for sure. I would advise reducing calories to a point where you’re losing ~ 2.5% of your bodyweight per month, on average.

5

Thank you for the additional response.

I appreciate the input.

James