Hello, I’m new here and like most just looking for some advice on how to change my body. My short story is 13 years ago I was 300lbs and lost over 110lbs. I have pretty much maintained that lost within 20lbs throughout the years. I have never been athletic and therefore was left with a soft, flabby body. 2 years ago I decided to get into weight lifting because cardio had always been my main source of exercise. I have collected a nice gym set up at home and have been doing a push pull legs program for the past two years and have had some minimal gains and actually have a little muscle now when flexed. Progress has been slow because weight lifting is hard on a 42 year old un-athletic body, but i’m learning as I go.
In clothes I look very thin and get a lot of comments about being a “health nut”, “look thin/skinny” etc… but they don’t know what hides underneath (pics below). At the beach I rarely take a shirt off. Dad-bod, skinny-fat, whatever you want to call it, lurks underneath.
I have been a long time follower of Scott and have always found his videos helpful so I decided why not give his program a try, so here I am. I am going to start Scott’s Home Program for Fat Loss for my weight lifting routine unless you think something else is more helpful.
I will post my stats below along with current pictures. Any advice would be much appreciated on what I can do to help me get to my goals; which would be the lean, muscular look.
Weight: 197 Height: 6’1” Body Fat: 22% according to my scale and hand held monitor
Age: 42
BMR at rest: 1934
BMR in motion: 2321
BMR average: 2127
Calorie Goal: 1800 for fat loss
Macros
Protein 180g
Fat 53g
Carbs 150g
I have created a meal plan according to these macros.
Thanks in advance for the advice! Chris