Strong/Fat to Strong/not so fat
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| ShaunVPS |  | Strong/Fat to Strong/not so fat | 17-03-2018 @ 21:59 |
Member 6345, 3 posts | Post Edited: 19.03.2018 @ 12:41 PM by ShaunVPS First postLooking for advice. Currently sitting at 138kg bw and lift numbers are still flying up. I’ve made a abrupt decision to get down to 115/120kg bw and cut sessions from 5/6 down to a maximum of 3! How can I maintain strength and what kind of structure of training/program could I do? Appreciate any advice, thanks in advance. | ||
| SteBennett | | ... | 17-03-2018 @ 23:01 |
Average hamstring at best Member 4663, 588 posts | My advice is to bulk to 160kg | ||
| Nimble |  | ... | 18-03-2018 @ 01:07 |
 woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260550.0 kgs @ 104kgs UnEq | I'm not the strongest but I read a lot about this stuff, and have successfully lost a similar amount of bodyweight while getting stronger on two occasions. Last time, I used mostly keto for my own reasons but I don't necessarily recommend it. Some points that I'd imagine most would agree with: 1. Greg Nuckols* and a number of other lifting nerds suggest that the maximum amount of bodyweight you should lose a week is your body fat percentage divided by 20. So if you're 30% body fat and 100kg bodyweight, you shouldn't lose more than 1.5kg a week, if you want to preserve muscle. This means your rate of weight loss should slow as you get leaner. 2. Do a lot of bodybuilding style work -- at least 10 sets per body part per week. 3. Keep protein intake high. Around 1.4g/kg bodyweight per day. Up to 1.8g/kg may be of some benefit. 4. Do flexible dieting/IIFYM. Something like 20:25:55 FAT:PRO:CHO calories is a good starting point. 5. After 10-12 weeks of dieting, take a 3-4 week break where you just hit maintenance calories. You should feel better, libido should get back to normal etc. Then you're ready for another stretch. 6. Do meal prep. 7. You don't need cheat meals. * https://www.youtube.com/watch?v=ER0XQEWyqjo | ||
| scruffmcbuff | | ... | 18-03-2018 @ 13:33 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | ShaunVPS said:Newbie here Looking for advice. Currently sitting at 138kg bw and lift numbers are still flying up. I’ve made a abrupt decision to get down to 115/120kg bw and cut sessions from 5/6 down to a maximum of 3! How can I maintain strength and what kind of structure of training/program could I do? Appreciate any advice, thanks in advance. 3 sessions MONDAY SQUAT WEDNESDAY BENCH FRIDAY DEADLIFT Winners. | ||
| SteBennett | | ... | 18-03-2018 @ 15:05 |
Average hamstring at best Member 4663, 588 posts | scruffmcbuff said: 3 sessions MONDAY SQUAT WEDNESDAY BENCH FRIDAY DEADLIFT Winners. How about log? And strongman events? | ||
| ShaunVPS | | ... | 18-03-2018 @ 15:31 |
Member 6345, 3 posts | Tbh my diet was pretty much on point before I decided to go heavy for strongman events. Keep a high protein diet but more take in more carbs on training days?? Monday Deadlift x2 accessory/ Flat-incline bench with Triceps Wednesday Squats x2 accessory/ conditioning Saturday Events Log/farmers/stones/loading medley Should I try to keep up with current % of lifts and man up even when feeling s**t initially?? | ||
| dannyboy73 | | ... | 18-03-2018 @ 16:19 |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | Cycle your percentages or you will soon burn out and get injured... Look into some systems like 5-3-1 cube and prilepin's...just make sure you get plenty of de-loads. ShaunVPS said:Tbh my diet was pretty much on point before I decided to go heavy for strongman events. Keep a high protein diet but more take in more carbs on training days?? Monday Deadlift x2 accessory/ Flat-incline bench with Triceps Wednesday Squats x2 accessory/ conditioning Saturday Events Log/farmers/stones/loading medley Should I try to keep up with current % of lifts and man up even when feeling s**t initially?? | ||
| scruffmcbuff | | ... | 18-03-2018 @ 18:48 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | SteBennett said: How about log? And strongman events? Never heard of em mate! | ||