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  1. #1
    Registered User Cal2177's Avatar
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    Lifting and losing fat over 50

    I am 6'2" 54 year old male. I have been lift weights for over 2 years five days a week utilizing push, pull, legs splits. I have seen a good amount of muscle mass gain but fat lose has been a struggle. Bench is at 240 pounds, squat at 300 pounds. I cut out: gluten, refined sugar and alcohol. Consume a minimum of 150 grams of protein a day with a 2000 calorie limit. My question is advise on changing macro and feeding times to boost metabolism. I can go lower than 2000 calories a day but quality of life sucks at that point. 265 pounds trying to get to 220.
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Originally Posted by Cal2177 View Post
    I am 6'2" 54 year old male. I have been lift weights for over 2 years five days a week utilizing push, pull, legs splits. I have seen a good amount of muscle mass gain but fat lose has been a struggle. Bench is at 240 pounds, squat at 300 pounds. I cut out: gluten, refined sugar and alcohol. Consume a minimum of 150 grams of protein a day with a 2000 calorie limit. My question is advise on changing macro and feeding times to boost metabolism. I can go lower than 2000 calories a day but quality of life sucks at that point. 265 pounds trying to get to 220.
    At 265 pounds and your activity level, you are not maintaining your weight at 2000 calories a day.

    You are miscounting (or not counting) some things. Do you WEIGH everything you consume?
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  3. #3
    Train hard play harder Tommy W.'s Avatar
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    You can’t “boost” metabolism. To lose fat you need to be in a consistent calorie deficit week after week, month after month. At your weight you need to concentrate on Fatloss and not muscle gain. If lowering calories compromises your workouts you want to lower weekly volume and keep protein high. Maintenance of muscle is what you want to shoot for. You need to drop at least 500 calories a day, 750 would be better. You’re taking in a lot more calories than you think if you have had no loss for 3 weeks.
    If you don't get what you want you didn't want it bad enough
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    NASM-CPT xsquid99's Avatar
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    Just about impossible to maintain 265 lbs at 2000 calories a day, at your size you're probably taking in near double that amount to maintain that much mass.

    Get a food scale, EVERY SINGLE THING that goes into your mouth should be weighed down to the gram. That means every bit of sauce, condiments, salad dressing, non zero-calorie drinks, cream/sugar in your coffee, everything.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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