I've been cutting some weight the past few weeks and plan on running this cycle through March. A DEXA scan had me at 25% body fat, which I feel was a high reading, but nonetheless, I don't want to be a chunky trunks fat boy heading into my 40s.

I thought I'd share some notes on what's worked for me for anyone looking for help on losing weight. Also, if you're like me, you might just enjoy reading fitness stories that (hopefully) have a ending.

Starting stats:

5'7 170; 25% body fat (DEXA)

Goal Weight: 155

Wendler's Calculated Maxes

Bench: 225
Squat: 240
Deadlift: 315
OHP: 125 (note - I rarely push heavy on strict, standing OHP)

Workout Plan

I'm running a modified 5/3/1 triumvirate with a few accessories to target weak spots. My rear delts for example have been neglected pretty much my entire lifting career, so I've added in rear delt flies and face pulls. I also try to keep almost everything heavy, so no 3 sets of 10-12 exercises. I'm going for 6-8 reps finishing at an RPE of around 8 or 9. This is because I want to maintain as much strength as possible while cutting calories and losing weight.

Since my numbers aren't all that great currently, I really don't want to lose a lot. Further, I believe the numbers are pedestrian enough to increase during the cut, but we'll see if that happens.

Lifting days:

Sunday: 5/3/1 OHP; Seated DB Shoulder Press; Close Grip Bench; Rear Delt Flies; Lat Raises; Chins

Monday: 5/3/1 Squat; Split Squats; Romanian Deadlifts; Pull Ups

Wednesday: 5/3/1 Bench; Arnold Press; Chest Flies; Face Pulls; Lateral Raises; Chins

Friday: 5/3/1 Deadlift; DB Romanian Deadlifts; Hip Thrusts; Pull Ups

Cardio

Having run a marathon in recent years, I like to maintain some modicum of aerobic conditioning that will keep me in shape for jumping onto a training plan. I run 3 days a week (2-3 miles on Tuesday and Thursday; 4-6 on Saturday). I also walk almost everyday with the family. Sometimes I take a one mile walk during a break at work.

Meal Plan

My TDEE calculator says at my activity level, I need ~2600 calories for maintenance at 170lbs. So I'm cutting to 2000 calories per day. This should give me a little over a 1lb deficit each week, meaning that in 12-14 weeks, I should hit my goal.

Macro split: 150g of protein; 175g carbs; 78g fat.

I know there are big opinions on this board regarding macros, meal timing, and protein intake; however, due to many personal reasons, this is the split that works for me. I eat 5-6 times a day with 3 meals and 2-3 snacks depending on my schedule. I've tried IF and it gave me bad heartburn. I've tried higher fat diets, and they give me heartburn and insomnia. Higher protein doesn't bother me too much, but I know my will power can't handle cutting out more carbs. I like my pastas, fruit, and rice.

I'm using MyFitnessPal for calorie tracking and I'm weighing a lot of my food. Some are "cups" measurements, which could affect the totals, but I never pack the food into the measuring tools. If anything, I'm scooping less, but I recognize there is room for error here.

For the following, I'm showing (Calories - P/C/F) with each food item. The first meal plan is what I use on days I don't get home until 9pm. I have an hour commute to night classes after work, so I have to prepack food that can last until the evening and be eaten in the car if needed.

Meal Plan #1

1973 Total Calories - 140g protein; 196g carbs; 85g fat

Breakfast (430 - 46/38/14)

Made Well Veggies Cinnamon Roll (90 - 5/16/5)
Hard Boiled Eggs (140 - 12/0/8)
Optimum Nutrition Protein Powder (120 - 24/3/1)
1 Cup Frozen Blueberries (80 - 0/19/0)

Lunch (556 - 37/43/15)

2/3 Cup Rice (137 - 3/30/0)
6 oz Chicken Thighs (195 - 33/0/7)
1/2 small sweet potato (82 - 1/13/1)
1/2 TBSP olive oil (62 - 0/0/7)

Afternoon Snack (170 - 15.5/27/0)

Siggis Nonfat Strawberry (110 - 15/13/0)
Mandarin Orange (60 - .5/14/0)

Dinner (696 - 41.5/57.5/45.5)

4 oz sliced turkey (100 - 22/0/10)
Dave's Killer Bread Thin Sliced (140 - 6/26/3)
1/2 Avocado 2.5oz (125 - 1.5/7.5/11.5)
1 TBSP Mayo (100 - 0/0/10)
Calabrian Chili Peppers in Oil (25 - 0/1/2)
RX Chocolate Sea Salt Bar (210 - 12/23/9)

Late Night Snack (200 - 4.9/30.6/8.7)

Banana (105 - 1.3/27/.5)
1 TBPS Peanut Butter - (95 - 3.6/3.6/8.2)

The next meal plan is more typical for when I get home from work around 3:45pm. It's not much different than the previous plan, but it cuts out the late night snack.

Meal Plan #2

2001 Calories - 151g Protein; 170g Carbs; 78g Fat

Breakfast (440 - 39/42/10)

1 Mini-Bagel (100 - 3/20/1)
2 Hard Boiled Eggs (140 - 12/0/8)
Optimum Nutrition Protein Powder (120 - 24/3/1)
1 Cup Frozen Blueberries (80 - 0/19/0)

Lunch (428 - 35.5/15.6/24.7)

1/4 TBSP Olive Oil (31 - 0/0/3.5)
6oz Top Sirloin Steak (315 - 34.5/3/18)
1/2 Small Sweet Potato (82 - 1/12.6/3.2)

Afternoon Snack (410 - 27.5/51/11.5)

Siggis Vanilla & Cinnamon Yogurt (140 - 15/14/2.5)
Mandarin Orange (60 - .5/14/0)
RX Chocolate Sea Salt Bar (210 - 12/23/9)

Dinner (723 - 48.4/56.6/24.1)

2/3 TBSP Olive Oil (90 - 0/0/10.4)
1 oz Cubed Mozzarella (5/1/5)
1.5 Cups Cooked Cavatappi (284 - 10.4/55.5/1.7)
6 oz Chicken Thighs (195 - 33/0/7)

Reflection

I've been at this for two weeks, and I've had little issues maintaining the schedule. I think it's because I'm allowing myself to eat from a diverse selection of foods. I'm never restricting except for avoiding desserts. The RX protein bar is essentially a dessert, so I think it's helping curve my sweet tooth.

Also, most of the meals have something extremely satiating. My morning smoothie has protein powder and a cup of blueberries. Throw in around 2 cups of water to blend it, and you've got a significant amount of substance going into your belly. Plus a carb and two eggs.

Steak? 2 chicken thighs? Definitely satiating.

My biggest hurdle is between my afternoon snack and dinner. I just want to relax and find comfort in something. Especially considering the night is still young, and my kids will need attention, dinner, bath time, books, bed time. It's hard to avoid grabbing the snacks.

After dinner is also a struggle as that's the only time my body starts signaling that I'm hungry. But it's been fine.

I'm sleeping better. I have better energy during the day. Less "crashing" in the afternoon. And my libido is up.

If I was going to add in calories (because I was taller/heavier but needing to lose weight), I'd add it via eggs, more steak/chicken, or an extra Siggis yogurt. The yogurt is delicious, low fat, and high protein. It's kind of pricey though.

I hope this helps anyone, and if you notice any issues in my plan, I'm always open to critiques.

This post was edited on 2/8/23 at 9:18 am