Gaining Muscle and Losing Weight- Simultaneously or Extreme Macros

thomasrjanik

In total, I want to lose about 50 pounds. But after losing 29, I shifted. I started wanting to lift weights and get my muscle back (I am also 51 years old). A.I. became my teacher. I could ask any question I needed to. I had AI calculate my Resting Metabolic Rate (RMR) and my Total Daily Energy Expenditure (TDEE). This gave me a starting point on what calories I needed. No longer could I sustain 1600-1800 calories if I really wanted to gain muscle. I learned that I should not exceed dropping over 500 calories from my TDEE. I also learned I needed to up my protein another 50+ grams over my current intake if I wanted to have what my body needed for muscle repair and growth. MyFitnessPal really helped because I can track all that! I have now turned my food obsession into a health obsession dialing down every last calorie and gram of protein to meet my needs. 21 days later, I am still on it, but my scale has not moved much. I have taken my measurements and those have gone down. Even more clothes are too big on me, but the one thing we all want- The Scale- is holding me in place!
This week I will add to my strength training regime- 2 extra days of High Intensity Interval Training with jump rope with kettlebell/medicine ball circuit training. Added to daily walks, weekend hikes, corn hole on Tuesdays.
There is not a pill or fad that can get me my desired goals at this point; no one is going to do the work for me. I am going to live strong and healthy for years to come. I am going to put the work in daily and enjoy the results in real time! Get it!
I found this link helpful if you too are interested in the very precise and extremely challenging practice of gaining muscle and losing weight simultaneously: https://www.garagegymreviews.com/macros-for-fat-loss-and-muscle-gain (provided by my A.I. friend- Mr. Edge)

nossmf

Decently written article, advice consistent with much of what I've read, although 3.4 g protein per kg BW is rather excessive even for "highly trained bodybuilders".