Dr. Feigenbaum,
To provide a little context I am a 32 year old male, 5’8" tall, 265.4lbs (as of this morning; started at 268.6lbs), and ~32.2% body fat (18" neck/45.5" waist at navel; BF% based on Navy BF Calculator). I have read and setup my nutrition (on 8/22/2021) according to the information provided in the “To Be A Beast” article for fat loss which came to the following:
Calories: 3070 [based on starting weight of 268.6lbs]
Protein: 181g [based on LBM]
Carbs: 348g
Fats: 106g
To also provide some training context I am running the Beginner Template (although I’ve been lifting for about a year and a half), so 3 days strength training and 2 days GPP each week.
So, I initially came across a forum post where someone similar to my size in height and weight as well as body fat asked if they should base their protein on their bodyweight or lean-body mass and you recommend going off of lean-body mass which is how I setup my protein intake. I am just worried that I may not be getting enough protein. My goal is to cut down to 215lbs but also limiting lean-body mass loss on the process.
So, I guess the questions that I have for you are the following:
- Do you feel like my nutrition setup is good given that I have lost 3.2lbs since I began? Are there any tweaks you would recommend?
- Would you recommend for me to continue on a fat loss plan or change to a recomposition plan?
Thank you so much for the work you do with BBM. I’ve only recently within the last month or so truly dove into BBM’s content and it has been a huge blessing and treasure trove for me. Also, thank you for any response you may give. Have a great Labor Day weekend, Doc.
Kind regards,
Ryan L. Grooms