Need help with my diet...I'm a fat guy thinking about using Starting Strength

[santiago0221]

Alright, I need help determining the type of diet I need to go on when I begin working out again. I was thinking about just using a beginner program to help me lose my giant spare tire on my stomach, but now I'm thinking that I just want to get stronger, and start to actually have muscle.

So, I want to use the Starting Strength program as written. However, I'm completely unsure about the diet I should use, given my current body composition. I'm 5'8", 260 lbs, and I'm obese. So I'm not sure if I should go on a deficit, to help burn fat, but hinder my strength gains. Or if I should go on a surplus, so I can start packing on muscle, and hopefully lose fat in the process.

So, I guess my first challenge is determine my actual calorie intake I should use. And then I need help determining my macro layout...whether it be a typical 40/40/20 diet, or maybe something like Keto.

I'm in desperate need of help here, as I'm wanting to finally put in the work to change my body. But I'm really confused about some of these details.

Also, here's a pic of my approximate body composition right now. That's not me, but that's pretty much what I look like with my shirt off. Gross, right?

[santiago0221]

bump

[Rambo26]

please start training now!

I 100% suggest going for fat loss at your weight by using a calorific defecit, you will get stronger and even gain muscle at the same time if you really don't have much now

weren't you going to start the Palumbo cutting diet?

[carrythezer0]

Just make sure you get enough protein. Idk how much you would need, but I'm guessing 200+ grams a day. Figure out your maintenance calories and start aiming for a little less than that. Watching your calories plus doing starting strength should help you out really well.

[PirateFace]

In your situation, I would advise a cut first before going on a surplus to bulk. I don't think you would be happy ending up a lot stronger than you are now, but in the ~280 range. Then you'd have to cut more and end up losing some of the muscle you worked so hard for.

Even on a defecit, you will make some "beginner gains" in strength while losing weight if you are lifting. Make sure you are consuming an adequate amount of protein, about 1 gram per pound of lean body mass. Guessing 30% BF based on your size (I am at work, so I can't see the picture), that means .7 * 260 = 182g. This will help to minimize muscle loss on the cut.

Best of luck, let me know if you have questions.

[KatZillaz]

I agree with PirateFace. You probably have a fair amount of muscle under there anyway, so you might as well shed some fat and see where you are then.