Hello reddit, I am a male 5”11 215 pounds . I started lifting around three years ago but have not made any significant gains because of my diet and my constant breaks and inconsistency.
I gain and loose weight fairly quickly and these past years my diet has gone to complete shit . In 2016 I was around 180 pounds but due to eating very amounts of sugars and chips and various junk foods , I have gained large amounts of fat especially around my waist . I have a huge belly . I ate a whole bag of milano cookies , Taco Bell , French fries , buffets , whole bags of Halloween candy in about two days, whole bags of Christmas candy since the last three years . I will say I eat about 100-200 grams of sugar on the daily , skipping some days of course . I drank diet cokes almost every other day . Some days I will eat somewhat healthy but most days junk . I will say I had a very inconsistent amount of calories from 1500 more or less some days and other days 3000+ of junk food .
I have been going to the gym but after 3 years , I can still only bench 145 because I only hit bench once a week and sometimes will go on 2 weeks before hitting again . I train 4 days a week but like I said many times inconsistently .
For this past 2 months I have been going pretty consistent but diet has been at its worst .
My deadlift is about 195 Squat = 175 Bench = 145 Ohp- 115 Barbell curls -75 pounds All of these for reps .
My TDEE maintenance is around 2600 . My question is , with those with experience or with science .
Since I consider myself still a newbie at the gym because of my inconsistencies and shit diet , if I clean up my diet and eat around 180 grams of protein and 2800 calories a day while doing a 4 days moderate -intense workout . Will I loose my fat and gain some muscle ? Or will I just have to cut all of the fat down and start from the beginning . I do not wish to do this because ot took me a while to get to those numbers on my Lifts with progressive overload and really don’t wish to start all over . Also sinc my body is so used to eating so much sugar per day (100 grams plus ) sometimes , if I cut down the sugar to about 20’grams a day , will my body somehow compensate and burn fat since I’m cleaning up my diet so much it will it make no difference ? Thanks
I tried posting on fitness and bodybuilding but it got removed .
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source https://www.reddit.com/r/loseit/comments/eowyig/will_i_be_able_to_loose_fat_and_gain_muscle/
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