Hey T-Nation wizards, I’m needing a little programming/nutrition advice…this is my first post, not sure where to begin so here’s some stats:
Bodyfat: ~25-30% (rough guess)
Current best lifts: (not 1RM)
Squat: 325 3x3
Deadlift: 340 3x3
Bench: 210 1x6
Press: 140 1x5
I had always been skinny/fat, until I got really fat. About 235 with NO strength (shout out to cokes and laziness). Went through a divorce and through calorie restriction and stress unintentionally got skinny again. Then I got remarried and got happy and of course…fat. Jumped on the cardio train and cleaned up my diet. Intermittent fasting, moderate fat, low-low carb, moderate protein, lost fat. Stumbled onto SL 5x5 june 2015 and started barbell training. Had never used a BB before. EVER. Started light as recommended. Got my BW down to 185lbs./36" waist but struggled BAD with my strength. Couldn’t squat 225 for 5x5. Took a break for about a month, found and read Starting Strength and started the low bar squat as well as drinking tons of milk. Like a lot. And I ate. A lot, not junk ALL the time but I snuck PB&J sandwiches in late at night and eating breakfast like a beast. I started gaining weight, low and behold my lifts went up!! I was making huge gains every session! But I could tell my gut and love handles started coming back. WtF***! I didn’t care. I just wanted to be stronger. But I kept getting thicker around my waist ESPECIALLY MY LOVE HANDLES! My Large t-shirts are too tight.
So I started 5/3/1 back in January but increased the frequency of the lifts with the intention of getting better at them.
Example: I usually do whatever % and set/rep range the 5/3/1 is for that week. So that could be 3x5, 3x5 or 5/3/1… I MAY add 5lbs on tues/Fri lifts. I’m NOT maxing out every session either. I’m still training sub max.
Low-bar squat: 5/3/1
BB ROW: same as bench
KB swings or chins
Nutrition note: Now I use 16/8 intermittent fasting. I cut pit the milk and bread. I don’t count calories, I eat clean 90% of my meals (meat, veggies, little fruit, nuts, little dairy, coffee, unsweet tea, unrefined carbs). I try to eat “more than enough” good food.
I cheat 2-3 big meals on the weekends with my family (burger and fries, pizza, ice cream)
I get 5-7 hours of sleep every night.
I don’t want to be at this body fat percentage, but I don’t want to lose the strength that I’ve gained.
I don’t want to have a 41" waist.
I would like to look good naked like everyone else does I’m sure. I don’t care about a six pack but I don’t like fat hanging over my pants/shorts
Should I add sprints or tire drags 2x a week?
Am I over training???
Is this training beneficial?
Am I over analyzing everything and need to just STFU and be consistent and patient? Yeah. Probably.
Anyways, thanks for reading this. Go easy on me, I’m not asking to be roasted. Getting a little discouraged on my journey and would appreciate any advice.