Everyone’s metabolism, training intensity and general activity levels are different so it’s hard to give an exact calorie amount.
There are lots of free calorie calculators out there to reference. Shoot for whatever your inputs give as a guideline and keep a scale log. Aim for 1.5-2lbs of weight loss per week and make adjustments as necessary.
There is no magic bullet. Just start, track progress & adjust as necessary and be consistent as you go.
There are no magic diets unless you are already super lean and need to manipulate hormones to be ultra lean for some reason - usually temporarily for a competition of some sort and for most without an incinerator for a metabolism it’s unsustainable.
Look at the food guide pyramid for an idea of how to pick healthy foods at work, but manipulate for higher protein within the calorie count you come up with. I know it’s not sexy, but diet and weight loss really don’t have to be an “industry” with a basic understanding of how food and calories work.
For your activity I would suggest 40% protein, 40% carbs, 20% fat. Carbs should come from fruits, veggies and whole grains.
Get familiar with food labels and put the work in learning how to make it all fit. Once you know, it’s easy.
I’ve trained with guys like this. It amazes me…in my 30s & 40s I maintained at 3,500+ and started my cuts at 3,200. This magnifies the importance of knowing oneself.
If i were you (and i have been in a similar situation more than once), i would try and squeeze as much progress as i can out of each lifestyle change.
What i mean by that is to clean up my diet first, so that i’m comfortable not eating crap regularly. Once thats not leading to progress anymore, then i might start cutting calories, or increasing my step count or whatever i feel the next tool is in my toolbox. One tool at a time, one change at a time, and letting them become ingrained. Its a slow pathway, but its sustainable over a really long time.
Why not turn that into 45 minutes of lifting and just walk more during the day?
15 mins of light cardio isn’t going to do much for heart health, and it’s really only burning like 50-75 calories - if even that.
Or you could turn that into 15 mins of HIIT and make something happen. Calories gone and heart health up!
15 mins walking is 1500-2000 steps if you’re quick with it. Start parking on the far side of the parking lot. Take half your lunch break and go for a walk while watching youtube or whatever, you’ll get the same effect but now you’re maximizing the benefit to your time in the gym.
I wanted to share what I remembered of this, but there were some bold claims and I didn’t want to misrepresent… I dug for way too long to find this video where Justin Harris and Big Paul talk about Roman Fritz’ contest prep eating - 600 grams of carbs daily. They go into it within the first minute.
Anyways, I figured you and @jskrabac would find this interesting/related.
This is a very valid point, I do not believe that insulin would negate the 2400 calories being consumed. Insulin can work magic, but it does not thwart the laws of thermodynamics to my understanding. This is a ludicrous amount of carbs for anyone trying to cut - nevermind being in contest prep.
The two coaches talking in the above linked video have coached a number of guys into IFBB pros, and likely some into the Olympia stage. If they are saying this is a crazy high allowance for carbs - I’m inclined to believe that that Roman Fritz is an absolute outlier compared to even the standard Pro/O competitor.
Disclaimer: I’m fairly uneducated on insulin use and dosage. I understand why these two must be balanced, but I wouldn’t know where to start on how this is done.
I believe this is still being said, and for good reason
If they are using it in that fashion they need to rethink. You shouldn’t be saying " i want to use X amount of insulin so I need to eat X amount of carbs:, they should be saying “I want to eat X amount of carbs for my goals so I will use X amount of insulin to cover the carbs.”
This is how people misuse insulin and get fat or worse.
Sorry I over looked this. Today was my first day back. I only get a 30 minutes lunch break to lift but my boss is letting me stretch it to 45 minutes. I hit 4 exercises on my chest and light jog for the last 10 minutes and kept my heart rate above 160. I just wanted to help with heart and lung health where I smoked so many years. So you think it’s waisting my time? Im not to concerned about it burning any calories.
I think if you’re able to lift for 45 minutes, instead of 30 mins and then light jogging, that 45 minutes of lifting will yield better results.
I want to stress that I do think that you should be doing cardio, just at some other point during the day.
A light jog should not have your heart rate up to 160… a light jog should be maybe 130-140.
Back when i neglected cardio, my heart rate would be up in the 150-160bpm range during a light jog too.
Ok so I’ll stretch my lifts for 45 minutes. How much rest do you recommed between each set? I use to do a minute. But should I do less to keep my heart rate up some? Sorry if I have stupid questions.
Not to put words in @Andrewgen_Receptors’s mouth, but I believe he’s suggesting to use each tool for its most effective purpose.
When you lift, use that time to build muscle. How high/ consistent you can keep your heart rate is not the concern.
Still do your cardio, with heart rate/ conditioning goals, but do it separately. Like go for a 20-minute jog right before or after work.
I would recommend the same, for what it’s worth. You can combine strength circuits and conditioning and all kinds of crazy stuff, but I think that’s not the right move for your goals/ baseline right now.
Qualitative answer?
Only as long as you need to have an effective set, where your muscular strength is the limiting factor, not your muscular endurance.
Quantitative answer?
Probably 60-90 seconds for upper body exercises and 90-120 seconds for lower body exercises.
If you’re doing heavy compounds like squats or deadlifts, 2-5 minutes if you’re moving some really heavy weight.
This is along the lines of what i was going to say
As perhaps the biggest champion of this style of training, I agree 100% with you here lol.
Building a foundation in the weight room is paramount. I get so triggered by trainers at my gym sending their clients through these circuits of db presses, battle ropes, jumps, whatever, and they can’t even do a full range goblet squat or bodyweight walking lunge without losing their balance.
A little late to the party, but thanks for sharing photos. Not to beat a dead horse, but to confirm what’s already been said…1900 definitely seems too low. Even though you’re 40s, if you just started TRT recently (or at least recently in adjunct to weight training), you definitely have room to build muscle. Undereating will just be getting in your own way.
I’d also like to add what a pleasure it is to have posters like you pop up in the forums. You’re very open to advice, no defensiveness and no ego. I feel like you’re in the perfect headspace to make some great progress. Looking forward to following along.
I’ve upped my calories to around 2400 to start out after taking every ones advice. Been on TRT for about a year now. I look forward to cretiking my diet and workout to a T. But I love all the advice I’m getting and looking forward to being apart of the community here.
