After boxing 7+ hours per week for 2 years, and a sudden 2 years hiatus - I picked up powerlifting. I think I have been effectively lifting for 4 months. Started during the summer, but I just f*'ed up during the winter. Lack of boxing (which I was doing intensively, but suddenly stopped when entering College) made me quite a fat bastard. So did the pause from lifting. Okay… eating probably also had something to do with it.
Normally I wouldn’t care about bf% and just try to be as good as possible. But… oh my… I really let myself go.
I’ve gained 41 inch (104cm) gut and 26% bf @ 196 lbs (= 89kg) for fuck’s sake. I’ve only recently become 20yo, so this isn’t a bright prospect for the future. I need to do some recompositioning.
I really need to pull myself together and make some drastic changes! I started doing this ‘Leangains’ program I found somewhere, which is basicly a 16/8 fast. I kind of like it (but this is just the 3rd day) because it enables me to go to sleep with a satisfied feeling instead of craving for food in the night.
However, I think need to complement this with a solid PL training program. To prevent strength losses while losing weight, and as a beginner perhaps even hit some PRs. I haven’t really had a real program before - I would just focus on 3x a week full body workouts with the big 3 at 80%'ish. The 5/3/1 thing looks pretty interesting tbh.
All help will be appreciated!
PS: I posted this originaly in the PL-section of the forum, but thought I might as well ask the bodybuilders what they think about it. Afterall, recompisition is kind of a bodybuilding-trade (:. So don’t be offended to see the same text twice haha.