I’m 37 years old. 6’3 227. On Phase 2 of MAPS Anabolic. I work in a sedentary environment and have a 1 year old at home. I try to workout when I can but most weeks I only get in about 3-4 days of exercise. My diet is ok - some really good days where I definitely focus on protein and carb intake and others where, not so much (probably more carbs than I need). I am having trouble losing any weight despite seeing some composition changes via MAPS. What is the best way for me to get some weight off?

For achieving your weight loss goals while maintaining a busy lifestyle and adhering to the MAPS Anabolic program, here are some suggestions based on advice from the Mind Pump Podcast:

1. Calorie Management: Adjust your calorie intake to create a slight deficit. This can be around 200-500 calories less than your maintenance level. It's crucial to not go too low, as that could negatively affect your metabolism and energy levels 1.

2. Protein Intake: Ensure you are consuming adequate protein. About 0.7 to 1 gram per pound of body weight can help in preserving muscle mass while on a calorie deficit 2.

3. Meal Timing and Content: Prioritize meals rich in protein and fiber which can help you feel fuller for longer. Mind the quality of the carbs and possibly try not to eat heavy just before your workout or before going to bed 2.

4. Strength Training: Continue with MAPS Anabolic, which is designed to help build muscle and improve body composition effectively. Consider the program's setup to focus on compound movements that maximize muscle-building and fat-burning 3.

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     1

     Metabolism and Training

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     2

     Wedding Fitness Goals

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     3

     Rethinking Workout Intensity

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5. Activity Outside of Exercise: Given your sedentary job, try to incorporate more activity during the day, such as taking short walks during breaks or using a standing desk if possible. This helps to increase your daily energy expenditure 2.

6. Consistency and Adjustment: Keep a consistent schedule as much as you can with your workouts and meals, adjusting based on your progress. If you find yourself plateauing, reassess your caloric intake and exercise regimen to make necessary adjustments 2.

These strategies should align well with your current routines and help in promoting weight loss without drastically altering your lifestyle. Remember, weight loss can often be a slower process, particularly when trying to balance other life responsibilities. Patience and consistency are key.