Hey CT, I’ve recently read your article on the three fat loss strategies, and fell in love with the intervals section. I also recently read your built for bad strength circuits, loved them, and figured it would be a good combo for a type 1 trying to lift heavy while minimizing cortisol on a heavy deficit.
My plan so far is to run two weeks of a psmf Lyle McDonald style: lean meats (1g/lb of LMB of protein) and lots of geeen veggies but cheating a little with some protein powder and a half scoop of plazma on training days. Total cals 1500, protein 190g.
On the maintenance weeks I’ll be working up back to around 3000 cals over a few days, keeping the same food outline but adding in clean carbs like fruit and oats, and fattier cuts of meat (dark meat chicken, steak, eggs)
Training wise I’ll be on a 6 day training week, 2 on/ 1 off workouts. running the strength circuits 2x/week on the psmf weeks and four times during the maintenance weeks. Like so:
5-10 easy elliptical intervals
steady state 30-45 minutes
Day 3: OFF
Day 6: OFF
My questions are:
does this sound like a reasonable approach?
will 2x/week on the circuits be enough total volume for the week?
on the 2x/week circuits, should I do one each circuit once a week? Just do the first one (higher percentage weights) twice?
can one of the Military press days be a push press?
can one of the lat pull down days be a chest supported t-bar rows, and can you go higher volume like 10-8-6-4-2?
Sorry for the wall of text and thanks in advance for your time