Hi, I'm a new member here so firstly; hello, I'm 'Soloist'.
Now I'm sure I'll face criticism from people for posting this, but I think its reasonable that I post on a muscle/ strength forum rather than Men's Health because my goal involves increasing strength and frankly I'm unconvinced by what I've read in MH's magazine and forum. Also, I respect other people's goals of getting as big or as strong as they can, so hopefully people will respect my goal of building a lean, strong and athletic body.
I'll provide some current stats:
Age - 21
Height - 5'9"
Weight - around 161 lbs
BF - approx 13%
1RM bench - 210
1RM squat -240
1RM deadlift - 295
My first question is, what kind of strength is required to reach say MH cover model standard. At the moment I'm targeting 1RMs of 245 bench, 325 squat and 400 deadlift - does this seem reasonable?
I'm also into running and cycling (which have taken me to single digit BF before). Because of this I don't want to bulk up to a level where I'm too heavy to do well at these sports - so I'm targeting around 7-8% body fat at 155-160 lbs. Again, does this seem reasonable for a cover model physique or would I need to be heavier (bear in mind that I'm only 5'9")?
Thirdly, because I want to build my fitness, strength and lower my body fat at the same time, I'm quite interested in the G-Flux concept I've been reading about. My current plan is to take a base of 1750Kcal/day, then add in enough calories to cover the amount of cardio I do (as roughly a 40/30/30 or 40/40/20 mix of protein/carbs/fats).
On my weights days (3 full body/ week) I'll lift in the morning, eat say 2500Kcal throughout the day and then in the evening burn off the excess by running/ cycling. That way my body has enough calories throughout the day for rebuilding but ends in deficit so that I can still lean down. Obviously I'll need to eat carbs so I don't really struggle with cardio, but I'll also be able to get a lot of protein throughout the day as well. Does this seem like a reasonable idea?
Lastly, in addition to bench, squat, deadlift and shoulder press; is there another lift that would be suited to building my shoulders but that wouldn't fatigue the rest of my body for the other lifts? I read the '20 lbs of hollywood muscle' article and I think it makes a good point about shoulders creating the impression of more size. And relative the the rest of my body I think my shoulders are lagging a bit.
Any other comments/ criticism would be appreciated.