body fat problems and nutrition

[coyote1]

I am 49 years old and have lifted on and off for several years. In the past, I have always done great with the Body For Life type of routine and nutrition. 5-6 small meals a day for bodybuilding. In the last year or so, it seems my metabolism has changed with the aging process. If I eat the 5-6 meals a day, I have a hard time keeping fat off of my midsection. I recently did a couple months of Intermittent fasting and it worked great. I try to eat 4 high protein meals in the 8 hour eating window. The fat came off and i looked and felt great. I am also on 125 (mg?) per week TRT and it has done wonders for my gains and strength. Trouble is, I worry that I am not getting optimum nutrition on intermittent fasting. I recently went back to eating 6 small meals a day and the beer gut returned within a few weeks. Any ideas or tweaks? I try to get at least 40 gr of protein in for the 8 hr eating window, 4 times a day. I weigh 215 and am tall so the beer gut looks bad on me. Is the 160 gr a day of protein enough?

Also, I have read that lifters on steroids can do better with high reps. Is the 125trt/week enough to say that I could do better with high reps? I know the answer is probably "try it and see", but just looking for advice. Thx in advance.

[SlimmerMe]

Welcome!

Perhaps make a list of every single thing you eat. This way the gurus might help tweak a good, better, best approach.

SM

[hellomycognomen]

Were you eating the same amount of calories/macro composition for both trials?

As long as you are eating within your calories/macros the timing makes negligible differences, fear of not getting proper nutrition/absorption is more in your own mind.

Reps/weight/sets is all ego driven. Muscles respond and adapt to stress. Focus more on form, slow and controlled movements, mind/muscle connection, and intensity.

[coyote1]

This would be a sample of my daily intake.

1. Power bar (I work early 4am)

2. 30 gr. ground turkey pattie. 1 carrot. 30 gr. rice.

3. 5 eggs. 20 gr protein turkey ham. 1 half tomatoe. 1 corn tortilla (30 gr carb).

4. 40 gr protein powder drink. Glutamine added.

5. 50 gr protein steak or fish. plain salad. Avacodo.

6. Low fat cottage cheeze. 20 gr. yogurt.

Work out split body Mon-Tue / Thur-Fri. hard aerobics 20 min on Wed and Sat. Free day Sunday,eat and drink what I want, but usually ends up being 2-3 decent meals just because that is easy compared to 6 meals.


Worked good before. Seems to add beer gut now. I wore 33-34 jeans in high school and refuse to go up at age 49. Thx for any help.

[tarmyg]

Maybe change Sunday to a cheat meal instead of cheat day and see what happens. Small changes that are manageable is best IMHO.