Thought about gaining weight, but probably should lose more?

Good evening BBM,

Some background info:
Around the end of summer 2018, I began taking my nutrition seriously by watching my caloric intake, tracking my macros and took my GPP more seriously. Around that time, I started at around 190 lbs w/ ~39 waist circumference. By the beginning of the winter, I dropped down to the mid 170s, w/ ~36.5 Waist circumference. My quality of life has been much better, I look better, and was happy with the results. Huge shout out to BBM to helping me reach this weight state.

Once 2019 started, I was facing injuries in the shoulder and hamstring area which lasted for months. So not only was I not training normally, I was not tracking my macros and caloric intake as often as I used to, which used to be every day. What I would do however often was check my weight and waist circumference which did not change much, and I stayed around 36 inches around mid 170s for the most part during the next several months. Fast forward to early last month, I began fully recovering from my injuries. Still slightly modifying my programming, but training normally for the most part, and am now getting back to tracking macros and calories. This morning I weighed at 167.3 w/ a waist circumference at a bit over 35.5 which was weighed this morning.

I initially wanted to start gaining weight again, except this time at a much slower pace by adding ~100 calories per week, see how I respond, and adjust if necessary. I did ask Jordan in a Live Q/A that I am half Chinese so should WC limit reach be at 37 even if I’m half, and he mentioned I should consider losing weight if my WC has reached 34. My initial reaction was :hushed::hushed:. How can I possibly continue to cut down more on my weight and WC even more while doing my best to improve performance? Of course, my overall health prioritizes over Gains, but just the thought of losing even more weight after my initial weight loss was like wow.

Some guidance would greatly be appreciated on how my precise macro intake should for the next month or so. Here is some background info that I hope may help This is as of today.

Age: 25
Sex: Male
Height: 5"8
BW: 167.3
BMI: 25.4
WC: Slightly over 35.5
Caloric intake and macros past 7 days: Around ~2300 calories.
Protein - ~170 - 175g
Carbs - ~200g
Fats - ~ 55-65g

Training on: BBM Group programming Powerbuilding section Block 2 w/ GPP 2x/week 1 LISS, 1 HIIT. Slight mods on Deadlift and variations due to injury rehab.
Goal: I would like to lose weight at a slow and steady pace in order to preserve my strength gains the most I can and get stronger over this course of action

Again, thank you BBM for helping me get to where I am today with my health, and please let me know if I am missing any important information.

Hey Sean,

Thanks for this. Given your ethnic background and current waist, I would consider losing more body fat to bring your waist under 34" prior to considering gaining weight. While I do think gaining LBM is going to be very useful for you, I also think you likely carry much of your body fat around your abdomen given your body weight and waist circumference. I would reduce waist circumference as mentioned and keep training. You are likely to get stronger even while you’re losing weight!

-Jordan

Hi Jordan,

Hope you’re enjoying the Labor Day weekend! Just wanted to follow up with this post a while back and give you a quick update on my stats.

Age: 25
BW: Been hovering around 158 - 159lbs past 3 weeks
BMI: 24.2
WC: 32 - 32.5 inches
Body Fat %: 13.2%
Caloric intake and macros past few weeks: ~1400 - 1600 calories
Protein - 140g - 150g ~(2.0g/kg)
Carbs - ~ 150g - 160g
Fats - ~ 25g - 30g

Training: Currently on the 4 day hypertrophy template 2.0 entering the final week and will most likely jump on the Group Programming Powerbuilding template for a month or two and then purchase one of the strengthlifting templates to prepare for a meet sometime in January. I would like to lose at least one more inch or so and get below 32 inches and maintain it for a few weeks, and then gain weight again but much more slowly than how I did initially. I was thinking of aiming for about 3-4 pounds per month. I want to try to keep fat intake levels similar to what I am consuming now and bump up protein and carbs by 100 calories for a start and adjust when need to intake more when stalling. Hopefully by doing this I stay below the WC threshold and I don’t gain BF rapidly. Just wanted to hear your input and if you would make other recommendations. Thanks!

P.S - Just bought Peri-RX sour gummy for the first time last week and it is frickin amazing. Loving it!

Best,

Sean