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Need some advice…

akboom87

akboom87

Well-known member
Hello everyone new to the forum. So need some advice from anyone willing to help out.

Long story short haven’t worked out in years, have a new job where physically I don’t do ****. So I have gotten soft and bigger!

About a month now been getting back to the gym hitting 3 days a week StrongLifts 5x5. Going decent starting light working up since i know my ass is out of shape.

right now I’m sitting at 260 started at 268 ish, 6’ 1”. Running a food tracker numbers are based on a 4 week average, calories 2100, fat 70.9 grams, saturated fat 24.7 grams, carbs 139 grams, sugar 44 grams, fiber 18grams, protein 150 grams, sodium 2400 milligrams.

so my questions are obviously want to get back in shape and have muscle again. Also want to drop pounds of weight. Macros need tweaking? Keep running 5x5, currently not doing any cardio, should I start that and recommendation of how much?

shoot for a gallon of water a day usually pretty close, I do use protein shake here and there to try to keep protein up. Other then that I use nothing. So I’m sure I need to change things around just need some help getting it all together and a plan. Thanks for any help and have a great day!
 
Whatever you do, do it gradual. You don't want to get hurt trying to be superman. I tried running after not running for about two years and couldn't even make it 1.5 miles(I'm 40). My achilles felt like it was going to explode. If you are just looking to be more fit/in shape, I'd add in a little cardio on off days (which ever type sucks the least for you). Once you start to plateau on your current program, I'd add in some more volume and tweak your diet with a little more protein. Glad you're back in the game and seeing progress!
 
Appreciate it, yeah I’ve been focusing on getting my diet dialed back into line and low weight good form. Just building slowly, I will start incorporating cardio in on off days.
 
If I were in your shoes I'd focus on the reducing body fat first. I also agree entirely with rodefeeh's post.

All those old platitudes apply here: slow and steady wins the race, it's a marathon not a sprint, etc. Dial in that diet, it will make or break your progress, but make sure it's a diet you can live with for the long haul. You'll still want to be doing resistance training so you don't lose too much muscle.

Looks like you're keeping good track of your macros, so I'd also recommend writing everything else down. If you're not logging your workouts and tracking your progress on lifts, then you're not training, you're just exercising. Start a log on here, it's a great way to keep yourself mentally on point every day and get encouragement/advice from the folks here who can take a look back and where you've been and give you tips on how to get where you want to go.

Also, for me personally, progress photos mean a lot more than the number on the scale. If you're not taking them yet, I highly recommend you start. In a few months you can compare your "before" photos to your current ones and you might be surprised (and encouraged) by the results. Whether they serve to encourage you to keep doing what you're doing, or inspire you to push yourself harder to get to the next level, they'll be working.
 
Are you sure those numbers add up or your not Missing some stuff? I'm 5'9 I was eating 4000 calories at 223 lb when I started a diet, gradually reduced to 3000 which is my maintenance calories at 195lbs.
Then at the end of my cut when I hit 181lbs I was eating 2100 calories.

So here's the problem I see for you if your really eating 2100 calories at 260lbs

The problem is, now what? What are you gonna do when the scale stops moving because calories are already super low.

I would start finding ways to increase your activity level outside of the gym. Stand more, walk more, whatever you can. Your gonna need to fine ways to burn more calories.

As far as macros go, if your activity level is that low and your working out 3xweek it's probably fine, but being 6'1 260 I would opt for more protein, I'd shoot for 200 gm. And if your not on trt or any performance enhancing drugs you should shoot for approximately 80gm of fats to cover the body's needs.

So 200 pro = 800 calories
80 fat = 720 calories and that leaves you with about 600 calories/150 carbs.
I would use almost all the carbs with pre and post workout meals

If you find yourself hungry often try beefing up your meals with low calorie vegetables.
 
My advise. In similar boat where I got soft too and shredding up now.

Forget the 5x5. That program is great for gaining strength and size...but right now main focus should be full body compound movements, high sets and reps.

My favorite is 135lbs 10sets of 10 on dead’s as a warmup.
Try and get respectable reps with decent weight on dips, pull-ups, bench press, squats, overhead press, dead’s.

Now the hard part, diet...training is fun and in the end, just do what you enjoy at the gym and break a sweat. Important part is just going. As for diet, I honestly suck at tracking and eating below maintenance.
Only thing that helps me is 1 gallon of water, low carb bars with tons of fiber, and EC stack.
Just added EC and makes cutting so much easier. Crushes appetite and gives you good energy.
Good luck! Keep us posted on progress
 
You got me wondering now about the scale I use to weigh food, think I’m going to go buy a new one and do some testing. Because your right, now I’m wondering if I’m really tracking at 2100. Also correct no trt or gear in my toolbox.

I know I need to focus on getting the weight off my frame. Running a log sounds interesting I will go check out some of the other ones and consider doing one myself.

Thanks for the input everyone!
 
akboom87 said:
You got me wondering now about the scale I use to weigh food, think I’m going to go buy a new one and do some testing. Because your right, now I’m wondering if I’m really tracking at 2100. Also correct no trt or gear in my toolbox.

I know I need to focus on getting the weight off my frame. Running a log sounds interesting I will go check out some of the other ones and consider doing one myself.

Thanks for the input everyone!
Click to expand...
A log is a helpful tool, if you dedicate yourself to a log you know at the end of the day you gotta face the music and let everyone know if you did what you were supposed to do or if you slacked off. It's a motivational tool that I feel makes me obligated to get my **** done and be held accountable for my actions.

It also gives you something to look back on and see what went right or wrong.

Say you work out 3 days a week and eat 5 meals a day, but maybe once a week you didn't work out hard enough and maybe twice that week you cheated on the diet.

It doesn't seem like much, but 8 weeks down the road if that trend continues, out of 24 workouts, 8 we're half ass and you cheated 16 times on your diet. It gives you some perspective of how important sticking to the plan is
 
akboom87 said:
Hello everyone new to the forum. So need some advice from anyone willing to help out.

Long story short haven’t worked out in years, have a new job where physically I don’t do ****. So I have gotten soft and bigger!

About a month now been getting back to the gym hitting 3 days a week StrongLifts 5x5. Going decent starting light working up since i know my ass is out of shape.

right now I’m sitting at 260 started at 268 ish, 6’ 1”. Running a food tracker numbers are based on a 4 week average, calories 2100, fat 70.9 grams, saturated fat 24.7 grams, carbs 139 grams, sugar 44 grams, fiber 18grams, protein 150 grams, sodium 2400 milligrams.

so my questions are obviously want to get back in shape and have muscle again. Also want to drop pounds of weight. Macros need tweaking? Keep running 5x5, currently not doing any cardio, should I start that and recommendation of how much?

shoot for a gallon of water a day usually pretty close, I do use protein shake here and there to try to keep protein up. Other then that I use nothing. So I’m sure I need to change things around just need some help getting it all together and a plan. Thanks for any help and have a great day!
Click to expand...

If you want some ideas for training I outline my split and have a couple videos demonstrating the exercises on my channel. I begin with compound movements then progress to isolation exercises. I hate cardio and choose to burn cals by pushing volume for 8 weeks following by a 2 week deload. Reload cardio is moderate intensity 4x week 20 minutes. For deloads I add HIIT into the mix 3x week. Here's an example of how I structure a training session. youtu.be/G9PiX66LEwY
 
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