This is my first post and I hope I chose the correct place for it.
First of all, I am 37, 6'2 and about 220 lb right now. I've worked out my entire life in various ways, basketball, weights, etc., but around June of 2018, I really started to get more consistent in the weight room. At that time, I was roughly 200 lb.
I'm doing Starting Strength right now which I have done before, but this time I read the book and I feel like I am progressing better. Part of why I didn't feel like I was progressing last time was because I didn't understand the correct nutrition for weight lifting. I eat healthy (my wife is a health nut), but definitely wasn't eating enough protein and I was eating too many empty calories (beer or chips).
So beginning in June of 2018, I worked out pretty regularly and through October 2019, I gained about 10 lb, with no extra thought on what I was eating. I was working out pretty hard and I gained 10 lb. Not exactly sure where that gain came from because I was not eating that much protein. I would guess a mixture of fat and muscle. During this time, I was in the weight room for 45 minutes - 1 hour every day doing lighter, higher rep stuff, but it was a good workout. I also play basketball twice per week.
Sometime in November 2019, I did Starting Strength again and combined that with more better calories and much more protein, of course with basketball 1-2 times per week still. I have made gains in weight, not that significant. Here is what I did today:
Squat 3 work-set x 5 = 215
OH Press 3 work-set x 5 = 110
Clean 3 work-set x 3 = 155
Bench 3 work-set x 5 = 205 (I did this 2 days ago)
Outside of my 3-4 hours in the weight room each week for Starting Strength and basketball, I worked in an office so my other activity is pretty light, i.e. sitting in a chair all day, golfing on occasion, etc.
My BMR indicates this:
BMR: 1,965 calories per day
Sedentary: 2,359
1-3 Exercise: 2,702
4-5 Exercise: 2,879
Daily Exercise: 3,046
My goal so far has generally been around 2700-3000 calories per day because I want to make some muscle gains. In this short amount of time, I have gained another 10 lb, which brought me to my current 220 lb weight.
My ultimate goal though is for aesthetics. I went into this wanting to gain strength and muscle and then do a calorie deficit while maintaining my protein consumption which has been 150-210 g of protein per day.
So now, here I am. It is hard for me to say where I am at on the BMR scale, but I would think that 1-3 exercise (2,702 calories) is right to maintain my weight. I'd like to say I am more active than that, but considering my desk job, I think that seems right. So, I gained another 10 lb and it was likely some combination of fat and muscle.
Again, my ultimate goal is for aesthetics and being healthy and this is where I am struggling. Is it time to start cutting? I'd rather be 190lb than 220lb and it seems like I am gaining, but I already started out being a big guy with a long history of working out, albeit, not as consistent as I should have been. Any advice would be appreciated.
First of all, I am 37, 6'2 and about 220 lb right now. I've worked out my entire life in various ways, basketball, weights, etc., but around June of 2018, I really started to get more consistent in the weight room. At that time, I was roughly 200 lb.
I'm doing Starting Strength right now which I have done before, but this time I read the book and I feel like I am progressing better. Part of why I didn't feel like I was progressing last time was because I didn't understand the correct nutrition for weight lifting. I eat healthy (my wife is a health nut), but definitely wasn't eating enough protein and I was eating too many empty calories (beer or chips).
So beginning in June of 2018, I worked out pretty regularly and through October 2019, I gained about 10 lb, with no extra thought on what I was eating. I was working out pretty hard and I gained 10 lb. Not exactly sure where that gain came from because I was not eating that much protein. I would guess a mixture of fat and muscle. During this time, I was in the weight room for 45 minutes - 1 hour every day doing lighter, higher rep stuff, but it was a good workout. I also play basketball twice per week.
Sometime in November 2019, I did Starting Strength again and combined that with more better calories and much more protein, of course with basketball 1-2 times per week still. I have made gains in weight, not that significant. Here is what I did today:
Squat 3 work-set x 5 = 215
OH Press 3 work-set x 5 = 110
Clean 3 work-set x 3 = 155
Bench 3 work-set x 5 = 205 (I did this 2 days ago)
Outside of my 3-4 hours in the weight room each week for Starting Strength and basketball, I worked in an office so my other activity is pretty light, i.e. sitting in a chair all day, golfing on occasion, etc.
My BMR indicates this:
BMR: 1,965 calories per day
Sedentary: 2,359
1-3 Exercise: 2,702
4-5 Exercise: 2,879
Daily Exercise: 3,046
My goal so far has generally been around 2700-3000 calories per day because I want to make some muscle gains. In this short amount of time, I have gained another 10 lb, which brought me to my current 220 lb weight.
My ultimate goal though is for aesthetics. I went into this wanting to gain strength and muscle and then do a calorie deficit while maintaining my protein consumption which has been 150-210 g of protein per day.
So now, here I am. It is hard for me to say where I am at on the BMR scale, but I would think that 1-3 exercise (2,702 calories) is right to maintain my weight. I'd like to say I am more active than that, but considering my desk job, I think that seems right. So, I gained another 10 lb and it was likely some combination of fat and muscle.
Again, my ultimate goal is for aesthetics and being healthy and this is where I am struggling. Is it time to start cutting? I'd rather be 190lb than 220lb and it seems like I am gaining, but I already started out being a big guy with a long history of working out, albeit, not as consistent as I should have been. Any advice would be appreciated.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2sVcod9
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