Goal: Lose Excess Body Fat and Get Stronger.

Nutrition Q&A [Moderated]
1

Bio
Age: 26
Ht: 5’10
Wt: 207
Waist (at navel): 38"
Navy Cal: 24% body fat

Lifts
S: 405x1, 330 5x5
P: 167x5, 150 5x5
BP: 265x5, 245 5x5
DL: 415x2, 390x5

Diet
Average Macro Intake for the past 3 months: 240c /125f / 220p = 2965cal give or take

Inquiries

I desire to reduce my body fat % to about 15-17%. Given my current macros, do you suggest I reduce my macros to the recommendations for the Recomp 200lb male (230/200/70=2550). Or should I use the TBAB recommendations for fat loss (250/200/54=2386). Or is do you have a better starting point in mind? The goal is to work at a caloric deficit for 2-3 months, concentrating on losing body fat.

Also, I am currently running HLM and plan to do the bridge (never done it) or your GPP program after. Considering I will be operating at a caloric deficit, which do you recommend?

Thanks for your time. I really appreciate the advice.

Robert

2

Are you losing weight? If not, reduce macros. Other macro totals would be arbitrary and you have better data to go off of.

I do not think being a calorie deficit would matter much for either program, but the Bridge is better for strength or our HLM template.

3

Follow up questions:

Let’s say you have a client averaging 2900 calories such as myself at maintenance level (they are not gaining or losing weight). Do you begin by reducing their macros by 15-25carb and 4-10fat and wait a week to see if they lose weight? Or do you begin more aggressively?

Lastly, how much weight do you recommend a person with my goals lose per week? For example, if i lose less than a 1lb should I reduce macros? And if I lose more than 2lbs, should I increase macros?

4

The answers to all your questions depends on context. Sorry, Lee. There are no easy answers here.