Paralysis by analysis

[u/Ir0nclad74]

I've become stuck in what to do exercise/eating wise because every man and his dog has a scientific, research supported opinion on what to do.. and so I've not know which way to go.

Asking this here is likely only to feed that situation but watch me do it anyway.....

I'm 6'2" and about 97kg(~210lbs?). I have about 28-30% bf, oh and I'm 50M. Is LG setup for me? Any people with similar stats that can testify?

Cheers.

[u/narwal_wallaby]

No one can answer this but you. Most people would say at 30% BF, you might want to prioritize weight loss, but it depends on your goals.

Try out intermittent fasting with a high protein low carb diet and a weightlifting plan for a few weeks and see how you like it

[u/Ir0nclad74 → u/narwal_wallaby]

Isn't that keto-esque?

[u/narwal_wallaby → u/Ir0nclad74]

Yes, keto-esque in that LG and similar plans generally focus on higher protein and fat and lower carbs to optimize weight loss while maintaining or body recomping muscle, as well as cycling carbs on training days to optimize energy.

But the cornerstone of LG is really intermittent fasting. Some people do really well, other people hate it. Personally I find skipping breakfast both convenient and better both mentally and physically. Just depends on what works for you. If you haven’t tried it, it’s worth giving it a go, see how your body responds working out on a fasted stomach

[u/Ir0nclad74 → u/narwal_wallaby]

I've done IF on and off for a while and quite often even forget to eat until about dinner. So I think that parts fine.

[u/No-Problem49 → u/Ir0nclad74]

I’m gonna play devils advocate. IF and Waiting until dinner is often a bad choice because it begets making bad decisions in the middle of the night. Often if I get to dinner without eating I’ll eat “dinner” and I’ll be hungrier then when I started then I’ll eat again two hours later then again. Then it’ll be midnight , I’ll be properly stoned by then and I’ll be eating food I shouldn’t be eating at all but I’m so hungry and tired that my defenses go down.

Then I wake up with a stomach ache from eating for basically 6pm to 12am and I’ll “intermittent fast” through breakfast and lunch again and it’ll start all over. The reality is I’m just having a stomach ache from binging after yesterday’s “fast”

If I just eat 5 small meals through the day I end up sticking to my diet and eating less calories.

It’s much harder to eat chicken lean beef rice and oats only if you intermittent fast. What usually happens is you feel fine then all of a sudden you get brutally hungry start to feel faint and don’t want to cook and you door dash or take out something you shouldn’t.

Also, your new “diet” should be one that is sustainable. I’m not a fan of “fat loss diets”. You should choose eating habits you plan to keep and that you can sustain after you are at your goal weight

[u/knoxvillegains → u/No-Problem49]

IF is pretty much an option to try for Leangains. Plenty of people do it and plenty of people don't. If you read the book and plenty of follow-up articles, it's presented exactly that way. IF can be a convenient tool for calorie restriction...that's about it. I'm not talking about the science behind it because it doesn't matter. What matters is that you can bang out RPT AMRAP workouts 3x week at about 45 minutes per session and have fantastic results...with or without IF as part of that regimen.

[u/No-Problem49 → u/knoxvillegains]

I understand the theory, I’m just saying in practice it doesn’t work for me and apparently it doesn’t work for op. If it worked for op he wouldn’t be 30% body fat.

[u/knoxvillegains → u/No-Problem49]

That's exactly what I just said. IF has fuckall to do with LG. It's just an option for some people. All that actually matters is caloric deficit, macros, and lifting.

[u/knoxvillegains → u/narwal_wallaby]

IF is fuckall to do with LG. LG is about specific macros and lifting heavy AF at an intensity that allows you to spend minimal time in the gym. If the IF stuff works for you, great. If it isn't convenient, doesn't matter a damn bit.

[u/big_deal]

Leangains RPT training is perfect for losing bodyfat and body weight. Low volume makes fatigue very manageable even when in calorie deficit. High intensity (sets to failure) offset the lower volume. I’ve always made good strength gains every time I run the program usually when cutting.

Don’t get stuck by variety of choices. Anything “works” if you’re consistent and put in time and effort. Just choose a program and run it to completion or for 4-8 weeks. After that repeat or try something else. You’ll figure out what you like and what works.

More importantly realize that losing fat is primarily a function of calorie intake. Track your calories and eat less than maintenance.

[u/Ir0nclad74 → u/big_deal]

My gym concerns are that I often get fatogued in my arms / shoulders before major muscle groups and so I don't know that those major muscles are smashed enough.

My nutrition issues are the standard hating to count calories.

[u/big_deal → u/Ir0nclad74]

I didn’t notice that you’re 50 in my first read. I’m 51, 5’10” 177 lb 14% fat. Leangains works well for me and is my go to program when cutting. I run various other programs when bulking.

If you hate to count calories you need to eat a set menu with consistent amounts and calories.

[u/Ir0nclad74 → u/big_deal]

I'm not looking to hit that bodyfat mainly cos I'm not that disciplined but dropping to 20% would be great. I kinda want to do that quickly tho. Set menu sounds suitable.

[u/PmNudes-orMotivation]

Let me solve this for you.

1. You will track every calorie you eat using an app
2. You will limit your intake to 2200 calories a day.
3. You will follow the couch to 5k running plan.
4. You will look up and start the starting strength program

Only when you are actively doing these things are you allowed to research other methods and change things up. But if you haven’t started, do 1-4 first.

[u/knoxvillegains]

Yeah man. 6'2" 220 lbs and 47 years old. LG is stupid simple which is why I love it. Get your numbers plugged in, start at a 500 cal deficit, stick to your macros and to the basic RPT 3x/week structure. You'll be pulling 4 wheels from the floor in no time.