Hello Doctors,
I’m getting back into training after a year’s lapse due to the pandemic. I’m going to run the beginner template, and I’m basing my nutrition off of the TBAB article. I’m wondering if I may have some trouble applying the protocol outlined in TBAB to my situation, considering that I’m much, much fluffier than the example fluffy novice. For reference, here are my stats:
male
24
5’6"
48" waist
240lbs (my scale under-estimates, so it could be 250)
Should I use different multipliers than the ones from the article? If I used the recommended protein multiplier for fat-loss I’d need to eat 300g/day of protein, and I don’t think that that many chickens deserve to die in the name of my body composition. Out of curiosity, what if a 3/4/500lbs+ person came to you with a similar question?
Thanks for taking the time to read my question, and I’m sorry if these questions have been asked+answered already (I honestly did sniff around the forums before posting).
I don’t think any of the multipliers really matter in comparison to adherence to the dietary pattern. The BW planner from the NIH is a great way to determine energy intake: Body Weight Planner - NIDDK
Again, none of the numbers are really the key to the behavior change and I don’t feel strongly that there are special numbers that need to be used.
The current protein rec’s are ~ 1.6-3.1 g/kg/day and you could get away with 175g of protein on the low end. I’d do the same thing with someone who weighed more.
Again, the biggest thing here is building a dietary pattern around foods you’ll eat in the correct calorie amount rather than a special macro level.
-Jordan
Sorry for the late reply, but: thank you!
I’ve notice some “good” results using this protein protocol. I’ve maintained weight, but my lifts have gone up and my family+friends have been telling me I look smaller while my muscles look bigger.
I have another question if you would be so kind as to answer it. Here it is:
I am (and was) fairly obese, and I’m getting back into the sport of lifting after a lay-off. As a result, I’ve been enjoying about 2 months of recomping during the newbie/getting-back-to-intermediate phase of lifting. Thus, my weight is static/increasing while my aesthetic measures are aligning with my goals. How (if) should I adjust my diet in 1,2,3+ weeks? Months?
As a side question: how come there isn’t a lot of quality information about reversing obesity using lifting? If you Google losing weight you’re usually put on a cardio bunny workout, or (if you’re in the worst circles of the internet) you’re told to drink “snake-juice” and do all of Rip’s workouts. Where would you recommond fat people to get good lifting and cutting advice?