Thoughts on going on a caloric deficit

Nutrition Q&A [Moderated]
1

Hi BBM Team,

Here are my stats:

Age: 37yo
BW: 77~78kg
Waist circ: 34.5"
Height: 179cm

I’ve been training for a little over a year following Powerbuilding oriented programs and I am seeing pretty good improvements in strength. But the thing is I want to see some mirror gainzz and more importantly I want lose my gut and lower down my body fat. The last time I checked, I was at 18% body fat using one of those hand held electrical impedance devices. On average, my macros are around 140g protein, 240g carbs, and 40g fats. It took me a year to bring up my body weight from 72kg to 78kg it seems counterintuitive to cut down on calories. What would you recommend I guy my age do in this situation?

Thanks in advance.

-Rick

2

Rick,

Thanks for the post. I don’t think I’d do anything specific to your age in this case, as there’s nothing unique about it at this point. I would probably recommend a maintenance diet unless you’d prefer to be leaner. I’d also be curious what conditioning and extra physical activity you’re doing outside the gym. That’d help me make some recommendations.

-Jordan

3

Hi Jordan,

Thanks for getting back to me. I really appreciate it.

I​​​ try squeeze in a fourth training day each week where I do sled push or farmer’s carries followed by some arm work if my schedule allows. I guess I can try to be more consistent with it and see how it goes.

4

Yea I’d probably add 2x/wk steady state conditioning at 25-30 minutes a pop there.