New Year Fat Loss (surprise!)

Nutrition Q&A [Moderated]
1

Hello,

I’m looking to set up diet and training for a Fat Loss phase. 44 year old male. 220lbs, 5’6". Lifts are Squat - 295 x3, DL 335 x5, Bench- 170 x5 , Press (seated) 112.5 x5.
A bit of back story: at the top of 2018 I was 270lbs and had been very overweight my entire adult life. I lost approx 80lbs through a very calorie-restricted diet (approx 1500 per day) and a rower. In late 2019 I started lifting, in my first LP run I went up to about 195lbs. We got locked out of gyms in late March, and I put on my COVID-19lbs. Ive restarted training and ran an LP the last 12 weeks at home. Now ready to lose some of this excess weight and get my waist back down to 34".

I would like to keep calories high enough to still drive some strength progress but lose fat. I’m looking at going for approx 2200 calories a day with macros set to 220G Protein, 200G carbs and 60G fat. Lift 3 times a week as I have been and then add a 20-30 min LISS row one day and a circuit of arm work and 500m row sprints another day.

What your thoughts on this? I am also posting in the training thread for a Training program recommendation.

Thanks so much for your insight.

A

2

I think this is fine from a dietary perspective and I think you’ll find that the connection between weight gain and strength development (or weight loss and strength loss) isn’t quite as strong as reported elsewhere.