Built (190-230 lbs) Transformation Guide: How Big Men Lose Fat and Keep Strength

A strong man at 190 to 230 pounds loses belly fat without losing strength by training four days a week with heavy compound lifts, core work and planned recovery, eating 2,000 to 2,400 calories, and getting 175 to 210 grams of protein. Keep the heavy work. Cut the junk volume and the late night eating.

Who is the Built archetype?

Men between 190 and 230 pounds. Builds range from mesomorph to endomorph, and shapes are usually apple, inverted triangle or oval. Most were athletes or lifted seriously at some point. Many are in their thirties or forties with a job, a family and a gut that showed up over a few years.

You are still strong. Your back and joints may not love the way you used to train. And the belly is the part you want gone.

Why does the belly stay even when you train hard?

Because training hard and eating well are two different jobs. Most guys in this range train three or four times a week and eat like they did at 22. Weekend drinks, big dinners, snacks at night.

The other problem is recovery. Long sessions on top of a stressful job and short sleep drive hunger up and recovery down. More training will not fix that. Better recovery will.

How many calories and how much protein?

• Calories: 2,000 to 2,400 a day in the XPL plan, a 200 to 400 calorie deficit for most men in this range
• Protein: 175 to 210 grams a day
• Alcohol: two drinks a week or less while cutting

The calorie range is on the low side for a big, active man. If you are tall, train hard or have a physical job, start at 2,400 or a little above it. If you lose more than 2 pounds a week after the first two weeks, add 200 calories.

High protein during a deficit means more fat loss and less muscle loss (Wycherley et al., 2012). At 210 pounds, 175 grams is easy to reach with four solid meals.

What does a week of training look like?

Four days: two heavy days, one power and core day, one recovery day.

Day 1, heavy lower

• Trap bar deadlift: 4 sets of 4 to 6, rest 3 minutes
• Front squat or goblet squat: 3 sets of 6 to 8
• Walking lunge: 2 sets of 10 per leg
• Pallof press: 3 sets of 10 per side

Day 2, heavy upper

• Bench press: 4 sets of 4 to 6
• Weighted pull-up or pulldown: 4 sets of 6 to 8
• Seated dumbbell press: 3 sets of 8
• Chest-supported row: 3 sets of 10

Day 3, power and core

• Kettlebell swing: 5 sets of 10, rest 60 seconds
• Medicine ball slam or chest pass: 4 sets of 5, fast
• Farmer carry: 4 walks of 40 yards
• Dead bug and side plank: 3 sets each

Day 4, recovery

• 30 to 40 minute brisk walk or easy bike
• 10 minutes of hip and upper back mobility
• Light sled push if you have one

Leave one or two reps in the tank on heavy sets. Add weight when your reps are clean. If your back aches, swap the trap bar deadlift for a hip thrust and a back extension for two weeks.

What should a normal day of eating look like?

• Breakfast: 4 eggs, 1 cup egg whites, a slice of toast
• Lunch: 8 ounces chicken, rice, vegetables
• Snack: Greek yogurt with protein powder stirred in
• Dinner: 8 ounces lean steak or fish, a potato, a big salad

About 2,300 calories and 200 grams of protein.

What should you expect at week 1, week 4 and week 12?

Week 1: Scale drops 3 to 5 pounds, mostly water and less food volume. Strength unchanged.

Week 4: Belt is a notch looser. Weight down 4 to 6 pounds. Your heavy sets still move well.

Week 12: Most men are 8 to 14 pounds down, with a visibly smaller waist and strength close to where it started, or better. If your strength drops more than 10 percent, add food and sleep before you add training.

Is this plan right for you?

Three questions. Are you strong but carrying fat at the belly? Do you have four days for training, not six? Do your joints complain when you train like you used to? If yes, this plan fits.

Lighter than 190? Read the Swole guide. Heavier than 230? Read the Stocky guide. Women in this range should read the Thick guide.

What is the next step?

Take the XPL quiz, check coaching options and pricing, or read five reasons why men struggle to get in shape.

Written by Zavier King, personal trainer in Houston and founder of XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach. More about me.