Im a middle aged fatty, trying to get my obese ass into shape. Thanks to the power of the internet I have no clue on the best strategy to do this (from an eating perspective). As you all know, there is a bunch of conflicting information out there but whilst everyone has their own opinions, i’m pretty certain that I’m not going to get any 6 weeks abs, juiceplus+ or herballife suggestions here, so I hope you’ll help me out and not burn me too much for my lack of knowledge.
Okay, so I’m 45, 6ft tall and weigh 97kg. My BF% puts me in the upper 20’s which translates as obese by UK standards. My eating has always been okay (ish) but my excess fat has come from the consumption of too many empty calories (in the form of lager).
I’m now prepping my meals and have quit alcohol (completely for now, but will go back in moderation at some point I suspect) so calories are now being regulated and I’m holding myself accountable for what I eat and drink.
I’ve looked at a bunch of macro set ups and nutrition plans and have finally settled on something by Roman Fitness systems (i wont link as not sure of forum rules).
This guys plan makes sense and is easy enough to set up. Its a body recomp approach rather than a cut/bulk, which really suits me as in my own mind it seems like something I can stick to.
My biggest concern however, is the calories and also, the energy expenditure that my fitbit shows.
The approach of RFS recomp is eat a slight surplus on lifting days and a deficit on non training days, adjusting macros accordingly. Again this feels okay to me, however the ‘calories in’ feel pretty low.
The ‘energy needs calculation’ RFS recommends is 13 cals per pound of lean body mass if over 22.1% body fat. At 28% body fat, my LBM comes out as 156, multiplied by 13 cals thats 2028 cals for my energy needs.
Using the surplus/deficit recommended, I’m to eat 2128 on lifting days and only 1528 on non lifting days. Whilst I think 1528 is very low, I need to lose a lot of fat, so im happy to go along with it…however there is a snag, my fitbit calories.
I understand that fitbits are far from accurate and are a guide at best and probably not a very good one. However my last fit bit and my current one, show my average energy consumption to be over 3000/day when I train ( yesterday i did a HIIT session and came in close to 4000 calories) and even non training days I still show up around 2500-2700.
Whilst I acknowledge the lack of accuracy of fitbits, the consistent numbers compared to the recommended intake is a concern as I don’t want to become skinny fat and I also want to be able to hang on to my limited muscle and ideally put some LBM on.
So, my point (yes there is one…if you’re still reading, I appreciate your patience) am I going to f*** myself up at these numbers and will it prevent me lifting and even worse to lose the limited muscle that I have?
My plan is to get to 10-13% BF and then up cals considerably and follow a more traditional bulking protocol, where I have a surplus every day (although I have no idea how I’m going to consume over 3000 cals with clean eating, but I’ll worry on that when/if I get there).
Thoughts ladies and gents please?