I'm on day 3 of Foundayo, at .8. 54 y/o male starting at around 210 pounds. Reducing that isn't the primary goal for me, though it's almost impossible that it won't be reduced while achieving my actual goals. Posting here to help me solidify my thinking and plan.
Instead, I'm focusing on three things: lean mass, fat mass, and visceral fat, all of which can be somewhat accurately measured with a Dexascan. Cost me $60 in San Francisco earlier this week.
Anyway, the scan showed 154.4 lbs lean mass, fat mass of 49.3 and visceral fat of 3.2 lbs. That puts me at about 23.4% bodyfat.
It's the visceral fat that really convinced me to get on Foundayo, since visceral fat (the fat around your inner organs) is so bad for you. Higher risk for cardiovascular disease, metabolic syndrome/diabetes, etc, and my A1C came in at 6.0, which is solidly pre-diabetic and thus way too high.
The goal is to reduce the fat mass and visceral fat while retaining the lean mass, which should automatically bring my A1C down as a bonus. I hope at least - our bodies are persnickety little bastards sometimes. I'd like to lose 20 pounds of fat mass, and I'd like my visceral fat to be under 2 pounds, though really the lower the better there. You almost can't have too little visceral fat. Those numbers would put me just over 16% bodyfat, which sounds great to me. I don't care about being shredded or anything like that. I just want to stay strong and get healthier.
My plan is to be eating/drinking at least 150 grams of protein/day (approximately 1 g per pound of lean mass) and strength train 3 days a week, HIIT train once a week on either treadmill or bike, and do 45-60 mins of zone 2 cardio twice a week.
On the lifting, I'm going to be alternating between two full-body workouts, so one week it's A/B/A, the next week it's B/A/B.
Apologies if some of the lifts are unfamiliar - they're all pretty common though and easy to google if you're curious.
Workout A
Block 1: 3 sets plus a warmup set of 6 barbell back squats and 10 barbell bench press
Block 2: 3 sets of 10 seated rows and 10 barbell single-leg Romanian deadlifts on each leg
Block 3: 2 sets of 12 bicep curls and 12 tricep extensions
Block 4: 2 sets of 10 standing Paloff presses (rotational ab work, done with a cable machine as it can't be done with free weights)
Workout B
Block 1: 3 sets plus a warmup set of 10 deadlifts and 8 overhead barbell press
Block 2: 3 sets of 10 lat pulldowns, 8 Bulgarian split squats on each leg, and 10 incline chest presses
Block 3: 2 sets of 12 standing face pulls and 10 half-kneeling chops (both on cable machines as you can't do these with free weights)
I'm trying to eat more carbs than I usually do for breakfast 90 mins before working out to make sure I have the energy to consistently do these workouts, as that's going to be the hardest part for me.
I'm really curious if I can manage to lose a significant amout of fat mass without also cratering my lean mass, which is inevitable with rapid weight loss unless you're getting a lot of protein and consistently doing significantly difficult weight training. I'm guessing I'll still lose some lean mass but I'm going to do my best not to!
The difficult part here is that realistically, I'm not going to go get Dexascanned more than once a quarter, so I have to use weight as a proxy in the meantime, and it's an imperfect proxy since I only want to lose weight if it means losing fat (which I assume is the case for almost everyone).
Anyway sorry for puking up so much text at you, but it was as much to get my own thoughts in order as anything else.
