T Nation

Need a Little Help

Over 35 Lifter
#1

Hey guys. I’m not 35 yet but a couple years off so I am hoping maybe I can get some feedback. I havnt taken the best care of myself in my 20’s. I work as a medic so crappy sleep and diet along with massive stress has taken its toll. I need to loose weight. I have gotten into a routine of lifting and now have to fix the diet. I was using starting strength but my recovery sucks in a calorie deficit.

Is there another program I could use or maybe a different methodology. Even a Paleo approach with SS. Completely confused and I want to be here for my daughter and the second one on the way. Thanks for the look and helpful advice.

#2

To lose bodyfat at a brisk pace, one must run a fairly significant caloric deficit. OTOH, to gain muscle mass at a brisk pace, one must run a significant caloric surplus. Since it’s not possible to run both a caloric deficit AND a caloric surplus at the same time, one cannot simultaneously quickly lose bodyfat AND quickly gain muscle mass (without juicing, that is).

However, it is possible to do both at the same time, if you’re OK with both processes occurring s-l-o-w-l-y. So before anyone can offer advice, you must decide which of these mutually exclusive goals you’d like to achieve:

  1. Lose fat as quickly as reasonably possible;
  2. Gain muscle as quickly as reasonably possible; or
  3. Simultaneously lose fat slowly while gaining muscle slowly (ie, a body-recomposition program).

(Edited for clarity)

#3

[quote]EyeDentist wrote:
To lose bodyfat at a brisk pace, one must run a fairly significant caloric deficit. OTOH, to gain muscle mass at a brisk pace, one must run a significant caloric surplus. Since it’s not possible to run both a caloric deficit AND a caloric surplus at the same time, one cannot simultaneously quickly lose bodyfat AND quickly gain muscle mass (without juicing, that is).

However, it is possible to do both at the same time, if you’re OK with both processes occurring s-l-o-w-l-y. So before anyone can offer advice, you must decide which of these mutually exclusive goals you’d like to achieve:

  1. Lose fat as quickly as reasonably possible;
  2. Gain muscle as quickly as reasonably possible; or
  3. Simultaneously lose fat slowly while gaining muscle slowly (ie, a body-recomposition program).

(Edited for clarity)[/quote]
I understand the calories in/out surplus/above man. Im attempting to loose fat and the issue is recovery with heavy lifting. If i run a program where i squat 3 days a week it takes a toll. Just trying to get a little input on if someones had this issue as well and if so how did they program lifting to better fit the problem. I hope i cleared up what im getting at. Lifting when i was younger i was able to lift different and recovery was easier so doing a SS type routine was better.

#4

Lower the volume on the lifts till your recovery is better: Instead of 5x5 start at 1x5 as your top set and slowly progress from there.

Since if your hitting the same exercises 3/week that is a lot of accumulated volume.

Every month add 1 set to your daily sets so in 4 months your up to speed.

#5

[quote]mooseman80 wrote:
I understand the calories in/out surplus/above man. Im attempting to loose fat and the issue is recovery with heavy lifting. If i run a program where i squat 3 days a week it takes a toll. Just trying to get a little input on if someones had this issue as well and if so how did they program lifting to better fit the problem. I hope i cleared up what im getting at. Lifting when i was younger i was able to lift different and recovery was easier so doing a SS type routine was better. [/quote]

Do not squat 3x a week, you can’t recover from it. Never lift a sore muscle, you haven’t recovered. This is a way of life and you have to be in it for the long haul so don’t expect anything over night. Not to start a protein war but shoot for 1 gram of lean body weight. Someone’s going to chirp about this but 4 days in the gym, and at this point keep it at 1 hr. Get some cardio work in 3x a week, it can be on a lifting day if you like. Set and take a specific day to be off each week. It’s just as important to be out of the gym as in the gym.

Did I say don’t squat 3x a week?

#6

Thanks for the input guys. Im going to put it into action. I was afraid it would be too much to start but rome wasnt built in a day.

#7

[quote]mooseman80 wrote:
Thanks for the input guys. Im going to put it into action. I was afraid it would be too much to start but rome wasnt built in a day. [/quote]
Reps turn into set, sets into workout, workouts into days in the gym then you will look in the mirror one day and see your hard work. After seeing the fruit of your labor, they won’t be able to keep you out. I did say don’t squat 3x a week, right? lol

#8

Thanks I think I will do 531 with the numbers I have now. Might be a good way to build it up.