Switching to weight training from weight loss

[Kalius]

I am starting week 4 of a 6 day weekly routine with Sunday’s off. Push/pull/legs/push/pull/legs.

I have been fairly lazy with nutrition up to this point, and I still have 35lbs+ to lose. I have been simply working from a calorie deficit with a lot of protein drinks and bars, filled in with mostly crap food if I’m being completely honest.

I do want to shift into a more disciplined nutrition intake. Doing 10mg/week of Reta and have some cagri if I need more suppression, but I haven’t been limiting my calories as much since weight training because I know I need a bit more while building muscle. During this fat to muscle transition I am not as worried about the scale in the beginning, as long as I am not gaining weight, I know I am losing fat and gaining muscle, I have done this a number of times through the years.

Once I hit 8 weeks of solid weight training though, I want to start cutting the weight again, and I think I have a reasonable idea of how to meal prep and meet nutrition needs, but just wanted some pointers.

Morning protein drink 140 cal 20g protein
Banana 100 cal
Scrambled eggs 300 cal
Before leaving for work 200 cal 20g protein bar
Prepped chicken and rice for lunch 400 cal
Protein drink during work 140cal
Prepped chicken and rice after work 400 cal
Protein bar 7/8pm 200 cal

Any suggestions?

I am 6’2” 263lbs

 

[PopTart]

What are you taking for supplements?

 

[Superchicken1]

My suggestion is to limit protein shakes/bars to 1 serving of each a day. They should be treated as supplements or a tool, not a primary source of nutrition. Real food is more satiating because of the volume, and will have a better nutritional profile. I personally think shakes are a great way to pack a lot in. I usually add a handful of spinach, flax or chia seeds, and frozen berries to mine. Also if they don’t have minimum 10g of protein per 100 cal, then treat it like a candy bar. It looks like yours is good.

In general, I think aiming for 1g of protein per ideal pound of body weight, is a good start when you have weight to lose. ChatGPT can be a great tool for meal planning. You put in something like, “7 day meal plan, 3 meals a day, with X amount of protein per day.” Then give it your stats and ask it to creat meals with a calorie deficit to lose X lbs per week. If you have specific dietary needs you can add them, and you can tell it to not repeat meals so you get lots of good ideas. Ideally, .5-1lb so you minimize muscle loss.

My husband is your height and was able to body recomp at 230. I don’t think staying at your current weight is necessary