1

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Big guy eating too little?

Answered on August 19, 2014
Created August 28, 2013 at 8:28 PM

I am 5'7 and weigh 194lbs. I eat pretty clean all the time, I do have moments of weakness where I will drink a few beers but that's kept to once or twice a month. I am doing IF usually 16/8 but will throw in some 20/4 when I feel up for it.

Currently I am following a 5x5 strength program but at the end of the last set I do a pyramid down until I can really feel my muscles have been pushed to the max. I have already lost 40lbs on paleo but my goal weight is 185 carrying a good amount of muscle. I'm currently at about 30% body fat but would like to get down to about 20%.

I'm losing anywhere between 1-2lbs a week and sometimes I don't lose weight at all but my clothes still fit better and I look like I'm recomposing. I am doing very little in the way of carbs maybe 50 max per day.

I expected to be losing fat faster than this rate on IF, could it be that I am not eating enough carbs?

197651282ddd8d675b974ee811d2269e

(1836)

on August 29, 2013
at 04:48 AM

1-2 lbs per week and feeling better all the time is awesome. It takes time, don't try to rush the weight loss too much. Take pride in your journey toward better health and the added benefit of better looks.

618fc5298c4a96b817c4918c795a875f

(1217)

on August 28, 2013
at 10:45 PM

good for you RuizG - you graciously answered a comment that I would have gotten upset at. It isn't up to anyone else to define how much fat you have on your body, not to call your goal "still pretty chunky". You are doing really well by setting reasonable goals and reassessing later on - you might find that you feel great at 20%. You do YOU, and be well!

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 10:21 PM

As long as you are feeling fully recovered before your next workout, then sure, do it. People react differently. Upping your carbs just a touch will also help with recovery.

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 09:54 PM

As an aside since you have already helped me out so much I would like to know your take on my program habits - Do you think doing a pyramid down after a 5x5 is too much? or will it help

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 09:50 PM

As a trainer, I am very familiar with 5x5, and it will make you stronger, and bigger.

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 09:21 PM

Lifts mentioned above are for reps not 1 rep max

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 09:21 PM

I have definitely tossed the idea of HIIT around but I am really enjoying the strength gains I have made so far. I started benching 95, squat 95, and deadlift 95. Due to a recent cervical spinal injury I have made it a point to lift with perfect form and go up in weight very slowly. About a month into this program now I am bench 185, squat 205, deadlift 185 (cervical spine injury fear keep this lift low for now). I will try your advice about adding HIIT but I have become so accustomed to doing IF it would be tough to go back, it is very convenient for me.

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 08:50 PM

Thanks! I have always been "husky" so at 20% that's probably as lean as I Have ever been prior. Once I reach that goal I will reassess but I want to maintain reachable realistic goals as to not get discouraged and give up. Right now I am typically eating a huge kale/spinach salad with tomatoes and strawberries with some protein beef/chicken skin on/pork with olive oil and vinegar for dressing. Usually this would be about a half chicken's worth of protein. On workout days I might eat an entire roasted chicken for lunch. For dinner I usually go steamed veggies + 30-50g protein

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 08:39 PM

But nice job on losing the 40lbs.

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 08:38 PM

Start by giving some examples of what you are eating. Also, 20% is still pretty chunky for a guy.

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1 Answers

1
C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 09:14 PM

You might try only doing the IF a few times per week, and not on workout days. Upping your carbs could help some, it's at least worth experimenting with. I feel that IF is better with less, than more, as it can raise stress hormones. A 5x5 routine is great for getting big and strong, not so much for leaning out. Maybe do some sprint intervals or a HIIT workout once a week for a more metabolically taxing workout.

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 10:21 PM

As long as you are feeling fully recovered before your next workout, then sure, do it. People react differently. Upping your carbs just a touch will also help with recovery.

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 09:21 PM

I have definitely tossed the idea of HIIT around but I am really enjoying the strength gains I have made so far. I started benching 95, squat 95, and deadlift 95. Due to a recent cervical spinal injury I have made it a point to lift with perfect form and go up in weight very slowly. About a month into this program now I am bench 185, squat 205, deadlift 185 (cervical spine injury fear keep this lift low for now). I will try your advice about adding HIIT but I have become so accustomed to doing IF it would be tough to go back, it is very convenient for me.

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 09:50 PM

As a trainer, I am very familiar with 5x5, and it will make you stronger, and bigger.

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 09:21 PM

Lifts mentioned above are for reps not 1 rep max

46f7fc24a213b038ab3f0a97c73a5441

(5)

on August 28, 2013
at 09:54 PM

As an aside since you have already helped me out so much I would like to know your take on my program habits - Do you think doing a pyramid down after a 5x5 is too much? or will it help

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