I used to be an active TNation poster many years ago. I am looking for some advice as I am struggling on my own to get back into the game.
In my early twenties used strength training and a low carb diet, followed by carb cycling to get from 146 KG and around 40% body fat down to 83 KG and under 10% body fat over a couple of years.
I then went onto a more aggressive lifting regime, put on around 12kg in mostly muscle and got to a 2x BW deadlift and was happy with that. I never really went beyond that and didnt really want to.
I kept that weight through most of my late twenties and early thirties.
Since then my weight yoyoed a bit - i would gradually gain weight over a year and then spend a couple of months eating clean and walking a lot to repair back to a reasonable weight again. Rinse and repeat for years.
Now we have had two kids, I stopped training due to lower back pain and im back up to 115kg and around 30% body fat.
My knowledge around training, weight management and diet is outdated and the things I used to do to easily correct my weight gain dont seem to work any more - whether this is through age (now 37) or other factors i dont know.
I have spent the last few weeks moderating my diet - eating a lot of veg and having a huel shake instead of breakfast each morning. My diet is constrained a bit by having to eat with my carb loving wife and two young kids. Over the years they have worn down my reistance to carbs and so i usually have potato, rice or bread with every meal now - which historically didnt do me any favours.I probably eat 'junk 3-4 times a week - a bowl of ice cream, a brownie, a couple of chocolate bars - that sort of thing.
I am walking more than normal and have reintroduced some light kettlebell swing work as i read that is likely to strengthen my back rather than harm it - and i will probably work towards a kettlebell based HIIT or Tabata style regime with around 10-12k steps a day walking at a brisk pace. I cant get into a gym or pool due to covid and steady state cardio beyond walking usually screws my joints and back.
See below a table of a typical week at the moment. According to the Harris Benedict Formula my BMR is 2311 cals and i regard the below as light activity which would make my energy break even being 3178 cals.
I am average 2600 cals a day intake - so in theory i should be losing weight. I am not - its obviously not that simple i know.
My Goal is to get back down to around 100 KG in a sustainable way without exacerbating my (now dormant) lower back pain.
Anyway - any help would be much appreciated. Specifically:
- what about my thinking is out of date based on new knowledge or methods?
- Are there particular articles or threads you can point me to that would help?
- Is there something about being in my late thirties that changes the rules?
- TNation used to have a place you could diarise your progress and get feedback - is that a thing any more? cant find it if it is.
Thanks in advance!