Maintenance Cals and Waist Measurement

Hello Dr. Feigenbaum,

I have a question regarding body composition for a post novice trainee. First some background info on me for context:
Male, 29 YO, 5’10”, 190 lbs, 36.5-37” waist,
likes: reading, training, being outside, meat, dessert, deadlifting.
dislikes: running, vegetables (I eat them anyway), tempo squats (in a good way).

I have been focusing on training for strength since September 2017, so around 9 months. My program progression has been as follows: SSNLP>The Bridge 1.0>BBM HLM> currently on week 2 of BBM Hypertrophy Bias Template.

Current lifts are as follows:
Squat - 350x1@8
Bench - 235x1@8
Deadlift - 415x1@8
Press - I don’t care @10

LP lasted three months. During that time I went from 155-180 lbs BW. Waist increased about 4.5” during that time. Since January 2018 my weight has gone from 180-190, waist increased around 1.5” in this time.

Eating roughly 3500 calories per day. I do know about what my macro breakdown is but I could probably dial it in tighter. Mostly I do a method I heard you and Dr. Baraki cover on a podcast. Record my weight daily and keep track of the trend over time. Adjust as necessary to gradually add weight. I weigh myself most nights as well to make sure my daily eating is on track.

I have a bit more fat everywhere than I’d like but who doesn’t? Mostly I would like to decrease my waist measurement thus decreasing the amount of fat around my waist (I assume).

In the past I have gone the “Cut” and “Bulk” route and am currently at a point where my past self would probably start losing weight. After absorbing a lot of BBM material though, I’m wondering if:

  1. “Cutting” and “Bulking” are worthwhile endeavors for a trainee who is closer to underweight than overweight currently, but is unhappy with his/her waist measurement/fat tissue?

I think I have heard/read from you that eating a maintenance level of calories while training intelligently with an adequate amount of volume to create strength adaptations will cause the trainees waist measurement to decrease.

  1. Does this apply to post novice trainees or is this effect only possible for a novice?

  2. In other words, is the stock recommendation to someone that fits my profile to hold weight steady where you are, continue to train hard, increasing volume over time, be patient, get stronger and your physique will show improvements in the long term? Or is a caloric deficit needed to drop waist inches/fat before building back up?

Also of note, I have yet to add in any conditioning to my training week. I am planning to, just have trouble finding time.

  1. Should that be step one? Before worrying about caloric intake, add LISS conditioning (or HIIT I suppose) while trying to maintain weight?

  2. If so, what is the best form of conditioning when no equipment is available?

It’s running isn’t it? Barf.

Anyway, thank you for reading.

Hey Jay,

Thanks for the post and the likes/dislikes. I had a good chuckle there.

For your questions:

  1. Really depends on the response of the individual. Ideally, a newer trainee would get a good body fat decrease from training while maintaining weight with maintenance cals, but sometimes that doesn’t happen and a more prudent calorie deficit will need to be implemented.

  2. It can happen at most all levels, though the contribution of increased muscle mass wanes as one gets more advanced.

  3. Yea, see if it works over some set time interval and if it doesn’t- make a change based on empirical evidence.

  4. I would, yes.

  5. If you don’t have a bike to ride, I’d walk for LISS or push a car for HIIT (have someone steering it though)

Awesome, thank you for your guidance!