I have been out of the gym since my daughter was born about a year ago. It is time to get back and with that I wanted to address my nutrition.
Currrent Stats:
Age: 35
Sex: Male
Height - 6’1"
Weight - 240lbs
Waist - 44"
Cholesterol - 210 mg/dL
Triglycerides - 279 mg/dL
HDL - mg/dL
LDL (Calc) - 122mg/dL
Things are obviously out of whack and a cut is needed, but I have no idea where to put my macro percentages and what other changes I should make to improve my outlook.
Thanks for the help.
Hobbes,
Thanks for the post and I hope you’re doing well otherwise. I think specific advice is well within the scope of our consultation services, which you can purse by emailing us at support@barbellmedicine.com.
That being said, for individuals with abnormal lipid panels that are consistent with insulin resistance and obesity, here are some general recommendations:
- Reduce body fat and waist circumference via increasing exercise (resistance training and aerobic training) and eating in a calorie deficit to lose ~2.5% bodyweight per month.
- Continue until waist circumference is <37" and you’ve lose 10-15% body weight (in general)
- Consume 30g or more of fiber per day, ideally via 10+ servings of fruits and vegetables per day along with whole grains.
- Reduce saturated fat intake to <10% total daily calories.
Hope that helps get you started!
-Jordan