Hey Jordan,
Many thanks for what you all do here! I appreciate all of the resources and guidance you and BBM have put out over the years. It would not be hyperbole to say you and Austin have helped me make life altering changes for the better
With that, it’s been a while since my last nutrition check in and had some questions on direction.
Male, white, 50
Weight 201 (bounce between 198 and 203, average is 200.7)
Height 5’11”
Waist 35.75”
Training is currently 3 x a week Low Fatigue Low ISF Template
Conditioning: I walk about 4-8 miles a day 4-5 days a week
HIIT: 2 times a week for about 12-18 minutes
Other various physical labor
I’ve been training for about 15 years, been a very overweight untrained 257 pounds and been a very lean, but under muscled 178. Have ran the Gambit in-between over that time period.
Goals: maintain current body weight, get stronger, if I can, decrease body fat
Most of my body fat is the 3 inches around the belly button (1.5 inches above and below). Squishy subcutaneous fat.
While I don’t particularly care at this point about aesthetics, I would like to get leaner (but not stupidly).
Question: taking the long road, training consistently, doing conditioning work, eating around 150g of protein a day and consuming ~30-35g of fiber while eating at maintenance, can I expect to make changes to body comp over the next couple of years?
I’m at the point, where I’m happy with body weight, feel good and just want to get stronger (again) and slowly improve in all things.
No health issues and all blood work is in the “normal” range.
Thank you for your guidance and input.
Mark
Hey Mark,
I suspect that your body comp is likely to be more or less maintained over the next few years if you keep doing what you’re doing. Reason I say that is because you have a very long training history, are already doing ~ 85% of what I’d have you do if I were coaching you personally, and will likely be facing some biological pushback from the body.
I know this is likely not the message you wanted to hear. If you want to get significantly leaner and/or gain muscle, it will take a concerted effort with respect to diet and, perhaps, more training. I suspect some expert assistance would be of use to make the most of the time you have for training, if desired.
Just my 0.02!
-Jordan
Jordan,
This is just the message I had hoped to hear as it was instructive, corrective, and provides me with a clear set of approaches needing to be taken based upon my goals/priorities.
Based on this, I’m going to focus on getting through the Holidays without gaining weight (LOL) and then decide where my priorities lie going forward.
Thank you for taking time to respond and for the feedback!
Mark
Hi Jordan, I was reflecting on this, and had a follow on question:
Given that my blood work/lipid panels have and continue to be good, waist measurement is under 37" and there are no health or metabolic issues, do you think there would be any health or performance improvements to be made by dropping 10 more pounds (putting me at 191)? Best guess is that would shave 1/2" to 1" off my waist (so somewhere between 34" and 35".
I again appreciate your input.
Mark
I do suspect your health would benefit, yes. Some/many/all(?) elements of performance may also improve, but I don’t have a ton of info on you to really provide an informed opinion.