Hi Jordan,
Love the content and the forums and love the vlogs you’ve been putting out lately. Keep up the amazing work!
Quick background: Male, 6’3, 34 years old.
April 5, 2018
242lbs
41” waist
23.75% body fat (Navy calculation)
Macros (P/ C / F): 270 / 310 / 85 (3,085 cal)
July 21, 2018
229lbs
38.5” waist
19.59% body fat (Navy calculation)
Training Day Macros: 230 / 265 / 50 (2,430 cal)
Rest Day Macros: 230 / 125 / 80 (2,140 cal)
I’ve been running the 7 Week GPP Hypertrophy template. With the exception of a week off for a surgical procedure and a week off while traveling with no gym access, I’ve run the program exactly as prescribed albeit twice in a row given the two weeks off. I plan to switch to the 12 Week Strength template two weeks from now.
So, that works out to 13lbs in about 15 weeks. That’s a lot slower than I hoped, but I’m not too upset given that 1. My strength has continued to go up
2. Training sessions feel great(plenty of energy)
3. LBM has stayed pretty constant at ~183lbs
4. I’m not on any particular schedule(I don’t compete) and would just like to get leaner while continuing to increase strength The past two weeks my waist and bodyweight have stalled out (again). Every time that’s happened before I’ve adjusted down 15g carbs and 5g fat.
Questions 1. Is it viable to continue to titrate down every time I see a 2-week stall or is there a point where you would take another approach?
2. Is there a “minimum caloric level” I should be concerned with? I’m 6’3 with ~185lbs lean body mass and 2,100 calories on rest days just seems like…not much
3. Any particular reason my approach seems to be working so slowly? Perhaps my expectations are unrealistic, but <1lb/week seems extremely slow Thanks for your time!
–Matt