Looking for advice on how I come out of my 2lb/week weight loss, and transition into some strength building and long term wellness.
I'm about 3 months in to my weight loss plan. Male, 5'9", 38yo.
SW: 193 lbs
CW: 172 lbs
GW: 155 lbs
I've been losing about 2lbs / week. Maint calories is somewhere around 2000-2100 (office job), and I've been doing a consistent job of hitting 1500-1600 each day, along with 10k-13k steps (not included in maint cals)
As I'm hitting the loss milestone of ~20lbs, I'm feeling a lot better physically, but anxious I'm also losing more muscle than expected, or at least realizing I didn't have as much there as I wanted there to be. I'm worried i may injure myself if I don't improve strength before i reach that goal. I've had back issues in the past, and weak glutes and core are likely the cause.
My question is about how i approach that 155 goal; and when the appropriate time is to try to increase calorie intake and do more of a body recomposition rather than a pure weight loss diet. If i tried doing weights right now, I think I would be exhausted. My protein is around 100g/day, and I'd try to increase more as I start lifting. My current line of thinking is to get down to 165lbs (hopefully early next month), and then gradually increase calories while adding in 3x strength sessions a week. Gradually = each week I add 150 calories to my daily goal. Then after 3-4 weeks, I'm consuming maint calories (aiming for 150g protein), and with the walking and workouts, I'm maintaining enough deficit to lose about .5lbs/week until I get to my 155 goal, and hopefully with more lean mass as well.
Are there better ways to "transition out" of this 2lbs/week trajectory? Is the gradual change helpful, or am I over thinking that part?
More background on me:
I'm in decent aerobic shape (i still play soccer and do triathlons) but got injured and didn't deal with the lack of exercise well and gained about 20 pounds pretty quickly. I was 170lbs about 2 years ago while doing consistent endurance training. I've had weight training goals and plans, but never been a consistent weight lifter, so label me a beginner lifter. I do now have a decent home gym ive built up over the years, including a squat rack and collection of weights. If I carry through with one habit, i want it to be better weight lifting consistency.
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