Hi all -
So this morning I am 188 lbs at 5’9", which is about 15-20 lbs heavier than I have been over the last 17 years or so.
Background: When I was in my early 30’s, I decided to get and stay fit, and dropped about 20-25 lbs by doing mostly bodyweight exercises with lots of conditioning/triathlons/5 k’s, etc… Would be around 165 lbs or so. Liked it, but also lost some strength. At around 40, I became more serious about barbell and strength training and my weight has been between 172 - 175 the last 6-7 years or so. I have kept it pretty effortlessly. I like that weight, but wouldn’t be opposed to weighing more if it meant feeling better, stronger, more awesome, etc…
Now: This year has been an unusual for me (like it has for everyone), with the virus, drop foot limiting activity, and now the fires further limiting outdoor stuff. This has resulted in less walking, no more biking to work, no more Sunday runs, no more 2x-a-week soccer, and no more weekly yoga. I have kept hitting the weights, and have got stronger, but have also continually seen the scale creep up. I still do get in conditioning with airdyne, boxing, or similar 3x a week, but am lacking the background exercise listed above.
Goals: Lean up!! Drop about 10 lbs or so, maintain as much strength (or get stronger), and generally just lean back up. I typically wear waist size 31, which are now a bit snug. My shirts are tighter across the chest/shoulder which I’m okay with.
Breakfast = oatmeal + scoop of whey + almond milk (none of this measured, just a bowl full) OR a smoothie of blueberries, yogurt, scoop of whey, spinach,
Workout drink = electrolyte tab dissolved in water, creatine scoop, 20 g of protein all shook up.
Lunch = Tuna sandwich + fruit + nuts OR leftovers like chicken/rice with 2-3 eggs added.
Dinner = whatever we’re having, but homecooked. Like pasta/beef, tacos, chili, etc… Eat until I’m full, never measure anything.
Snacks = protein bar, honey, nuts (eaten when I get hungry), sometimes a peanut butter sandwich.
Weekend splurges have increased in quarantine. I don’t go crazy, but will have a meal like pizza or burritos from a restaurant, and often beers on Friday and Saturday. I don’t really drink during the week.
Advice? I have really no experience doing something like this. I have never counted calories, macros, weighed food, or anything like that. I don’t really know what to change or if I stick with my current approach and assume things will correct themselves once the pandemic is over and I’m back in my usual routine.