He guys! Just joined the site today and have spent a lot of time reading through the forums and watching more of Scott's video's. Been back in the gym for past 8 weeks, been about 95% clean with my diet and been using the IF diet to try and make the fat loss journey easier. My macro have been about 40P/40F/20C while putting in about 2200 calories on lifting days. I then was shhoting for 2000 calories on rest days. I've been losing about 4 pounds a week for past 6 weeks and starting tomorrow I've decided to up my calories and try to get the weight loss to about 2 lbs. per week + start the 12 week PPL training program Scott put out for us. I'm 6'3" tall, 260lbs and age 44. I'm guessing 25-30% bf and its almost all in my mid section :( I'm blessed with some good muscle but just need to get the mid section to match the rest. So I guess I'm wanting to hear from others if they suggest anything different in my diet? I just don't want to go too high in the calories and I'm thinking 2500-2700 might be the magic # for my 2lbs. a week I'm looking for. The high fat is nice because I can hit the calories easier and I feel full. I've been fasting about 16 hours a day and I train about 2 hours before breaking my fast. I do sip BCAA's durring training and I'm leaning towards starting this new 12 week program with maybe a 1/2 scoop wpi + 1/2 banana pre, BCAA's durring and then 1/2 scoop wpi + other 1/2 banana post followed by full meal about hour later. I know i rambled on a bit but just trying to get everything out so I can hear some feedback from knowledgable people on hear. Looking forward to the next 12 weeks! Thanks all in advance for any comments and help.

Ian

Here is just quick sample of my normal workout day meals.

Wake at 4:15am

4:30 Eat 1/2 banana + 1/2 scoop WPI

Workout 5am - 6:45 (weights + 20 mins LISS cardio)

6:45 Eat 1/2 banana + 1/2 scoop WPI

Pre/post meal totals 260 cals(27g pro,34g carb,3g fat

8am Breakfast

3 organic large eggs

1 cup liquid egg whites

1 pouch Tuna

2 tbsp heavy whipping cream

1 slice swiss cheese

1 tbsp organic Olive Oil

1 whole wheat English Muffin(1 tbsp grass fed butter + 2 tbsp natural PB)

Breakfast total is 1,055 Cals(79g Pro.,34g carb,70g fat)

11:30 Lunch/snack

2 scoops WPI

10 oz. Unsweetened Almond milk

1 cup Fage(full fat) Greek yogurt

Lunch totals 485 cals(72g Pro.,12g carb,15g fat)

3:30pm (dinner) last meal

8oz grilled chicken breast

2oz whole wheat psta

green peppers,onions and jalapeno cut up in with the chix and pasta (I never have counted them in my macros(bad?)

Romain/Spinach salad with 1 hard boiled egg, 100 calorie pack almonds/walnuts.

also a few cherry tomatoes and jalapeno's cut up in salad that I don't count?

Dinner totals 700 cals(71g pro.,54g carb,26g fat)

Totals for the day are, 2500 calories (248g pro., 134g carb and 114g fat) Comes out at 39%prot,40%fat and 21% carb

Awesome @Goat_Boy that meal plan looks pretty solid and I would say those are great numbers to use for cutting weight. And it looks like all great food choices in there as well.

Obviously it is a lot of trial and error, so I think 2500 calories a day is a more realistic starting point for a cut, and again, even there you'll still be (theoretically) in a decent deficit. I put your numbers into the calculator and, at your size, you can probably go 2700-3000 calories and still be in a deficit while following the PPL program so keep that in mind. That number could drop to more like 2500-2700 on rest days.

But at the end of the day it's up to you - you have good food choices in your diet and a good macro set up. If you do decide to increase calories a bit more for at least the start of your weight loss, try not to go much over 150g carbs - focus on boosting protein and fats a bit more if you're going to increase.

Good luck and hope that helps! Let us know if you need any more help! 🏋 ðŸ™Œ 

1st week in the PPL program and going about 2700 cals on training days and 2500 on cardio/rest days I lost just around 2 lbs this week. Thats perfect for my goals. I'm thinking I need to find a way to measure body fat because with the PPL program at some point i will see a weight gain or even staying the same because of possible muscle growth. I

d hate to be discouraged over weight gain if it's actually because of muscle gain. I still have a long road ahead but I think in 11 more weeks i should definitely see a much better picture in the mirror :) Thanks to Scott and the others who help out on the site.

Ian

If you like you can post a photo here and we'll guesstimate your body fat percentage for you. Either that or get a caliper test done at your gym if they offer it just for an idea of what your percentage is.

Awesome progress after just one week, you are well on track Ian! Glad we could help 😊