Need a program

How long have you been lifting? What are your goals?

I’m correctly 6’ 238 so I wouldn’t mind losing a little and building a little muscle

Last year I lost weight down to 205 ideally I would settle in at 220-225

Every time I get down to 200ish I gain it back. I’m not a small person lol. I’m not fat either I’m 238 but wear a 34 waist

I just want a realistic sustainable weight where I’m comfortable and not starving my self

bro 200 should not have you starving yourself at all. should be able to eat 2400-2500 calories and maintain that.

225 is still obese. at 200 atleast your close to not being overweight


i know its not what you want to hear but its the truth and we dont sugar coat things around here. Had plenty of posters call me out when i get fat and tell me to stop being a lard arse.

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I’m not quite a fat arse yet and I see in creeping up slowly. I have been 255 and I’m def fat at that point. I just want to be at a manageable weight without extreme dieting because I gain it back every time.

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You've got to fix your mental models. It might help to get a full blood panel (including ApoB, free and total test, thyroid markers, and a calcium score) to illuminate where your overall health actually is. You can also get a DEXA to see your total and visceral body fat percentage. Throw in a VO2 max test, and you've just spent a few hundred dollars getting an accurate overview of your true health.

Many people (especially Americans - double especially Southern Americans) have no idea what "fat" is. BMI scales aren't perfect, but outside of advanced athletes, the are mostly consistent in determining a person's healthy body weight. 238 is obese. Even if you can lift the entire gym, it's still an unhealthy weight. I would imagine your biomarkers and VO2 score would confirm it.

205 is considered overweight by a few points. I'd be personally forgiving of of a BMI of 27 if you're really muscular (not by lifting totals but by body fat percentage to determine lean muscle mass). But you'd need to be pretty advanced to be 205 and not carrying extra fat.

I 100% feel you on gaining it back every time. I'm the exact same way. It's a lifelong struggle. David Goggins has his 100 mile races to prove to himself that he has mental toughness. I have turning down sweets. Binge eating has been the bane of my existence since I can remember, but it's possible to lose weight and keep it off. You just need time to acclimate to it. Time to train your mind that it doesn't need to gain it back through food or drinking or whatever.

But anyways, no matter what you decide, I'd still go 5/3/1. Don't forget the conditioning.

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Goals are to not be a fat pos.

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But you only want to get down to 220? I’d make that an intermediate goal. Ultimate goal needs to be around 190-200.

You can but it’s going to take a good year. Don’t try to lose 40lbs in three months because you’re right, you won’t sustain it. I dropped 30lbs of straight fat while maintaining all of my muscle mass but it took a year. Now I can maintain easy because I didn’t starve myself.