Macros after a layoff

Nutrition Q&A [Moderated]
1

Hello!
I had a long layoff from training/eating properly and I’m not really sure where to go from here, hoping to get your take on it.

M, 29yo, 6’, 209lbs
I ran SS LP and gained too much weight (started at 160lbs, 32” waist, ended at 235 with 42” waist measured around navel). I switched to a more intermediate program and was able to keep gaining weight while my waist stayed the same @237lbs. Things were going well, but I ended up having take a long layoff… that was back in November last year.

My macros at the time were:
low days - 250g protein, 275g carbs, 93g fat, 30g fiber (5 days)
high days - 220g protein, 385g carbs, 83g fat, 30g fiber (2 days)

Im not exactly sure what my calories were.
Currently I’m 209lbs with a 38” waist.

Now that I’m able to get back in the gym, I’m not really sure what to do. My plan is to run the LP until I can’t add 5/2.5 lbs anymore, then switch to the bridge or online coaching. Should I do that and try to get my macros back to where they were? Should I be losing weight because of my waist circumference is in the higher range? So many questions, hah. Any advice or direction you would be willing to give, I’d really appreciate it

Thanks so much,
t

2

I do not think you should increase your waist size, which probably means a more gradual weight gain over months than what you did before. This also suggests that the previous macros are not what I recommended.

LP would be fine if you haven’t been training, sure. :slight_smile:

3

Ok, thank you Jordan!

So I need to retrack my macros and waist and all that… should I keep protein the same do you think?

Ok, I’ll LP it up then! Unless… do you think it’s worth waiting for BBM to come out with a Novice program?

4

You should start training today…now if possible. Don’t wait.

So, I think you should start tracking your food as well and manipulate your calorie intake to maintain your weight for a few weeks.

5

Haha I am literally on my way to the gym as I read this.

Ok cool, then after start the gradual weight gain… I loved the tbab article btw… tracking a fiber requirement to limit refined carbs I thought was brilliant

Anyway, thanks so much for your time!