So, I have three main goals. One, to improve my overall health. Two, look good naked. Three, participate in some local highland games next summer.
I want to get down to 12% body fat by June 1st, 2011. I feel this is a realistically achievable and maintainable number for me, can always reevaluate once there.
My current stats (done this morning after a good shit) are:
Height - 6’
Weight - 284.4
Body Fat (using Navy Tape Measure Test) - 30.47%
Lean Mass - 197.75
Fat Mass - 86.65
Neck - 19"
Chest - 48.25
Waist - 46.5
Right Bicep - 18.5
Right Forearm - 13.75
Right Thigh - 28.25
Right Calf - 18.75
My strategy that I deployed Monday last week was a modified Starting Strength. Using front squats over back squats. The last weight for each being:
FS - 115
Bench - 120
Press - 115
DL - 70
PC - 125
^I’ve lost a lot of strength not training for a year…
I was going to do this for two months, keep adding weight to the bar, and then every third month (November, February, and May), do a solid month of cutting. Equaling six months and two weeks of Starting Strength with clean bulk eating and three months of cutting (HIIT, intervals, low carb, etc).
My first thought was that this would be a really good strategy. Even though I was focusing on zero fat loss while bulking (MAYBE throw in one HIIT day a week once I’m more used to it), the clean eating will minimize fat gain, while helping to add muscle. I figure (correct me if I’m wrong) that if I have 86 pounds of fat at 30 percent body fat and add a bunch of muscle, I still may have 86 punds of fat, but my actual percentage will be lower.
Then I cut, do what I can to hold unto as much lean mass as possible while shedding fat (know I will lose some muscle in the process).
But for some reason, I can’t shake the feeling that maybe I should straight cut as much as possible right now and then try to build up as much muscle as possible afterward.
I guess, what I am asking is this. If you were a trainer (or if you are) and had a client with my stats come to you or if a friend or family member came to you with my stats asking for advice, which path do you think you’d send them down and why? And do you think nine months to get to ~12% body fat is a realistic goal?