I’ll try and keep this as short as possible…maybe this will help others too. I’m new to the forum and I have never been a seriouss lifter but I’m not a complete newb. I’m big on form and have no problem asking someone to criticize me at the gym if I feel I’m friggin something up. I have a very good chance for a pretty psysically demanding job in the paramedical field and I need to increase my strength and endurance to the max in the next 10 months. I’m 42 years old, 5’7", 170lbs and about 24% body fat (no medical issues). I’ll also mention that my sex drive has been sh!t this past year so I’m probably low in T as well. But I have a plan in place! I just need some advice especially since my time frame is fairly short considering my starting point.
Diet: I figure I need to start with a cut to about 15% BF. I’m doing very well, macro wise, on a 1900 cal 40% protein 25 fat 35 carb diet over the last month. I’ve dropped about 7 lbs thus far (like 4lbs in the first week) and dropped a belt hole. I try to save my carbs post workout. I get the bulk of protein from food but I do have a shake most days because of time constraints.
Lifts: I’m following the 5x5 StrongLift plan 3 days a week (considering 4th day). Each week I’m upping the weight 5 lbs a week although I feel I’m almost maxed out on the bench. Squats 210; OH press 120; deadlift 275; bench 170; barbell row 135.
My goal is to increase all by at least 50%
Cardio: I started running on off days (3km) and plan to increase that bit by bit. swimming for an hour a day 3-4 days a week.
Result…slow but steady weight loss and small strength gains. Dead tired in the evenings and a pissed of girlfriend.
What else can I do, or what should I change, to maximize results in the time allotted?